Barbell Back Squat
The primary barbell squat, building total lower-body strength and size.
Equipment: Barbell, Squat rack
How to do it
- 1Set the bar across your upper back, grip it slightly wider than shoulder-width, and step out of the rack with feet shoulder-width apart.
- 2Brace your core and take a big breath into your belly before descending.
- 3Push your hips back and bend your knees to squat down, keeping the bar over your mid-foot.
- 4Drive through your heels and mid-foot to stand back up, letting your chest lead the way up.
Common mistakes
- Letting the knees cave inward instead of tracking over the toes.
- Losing core brace partway through the rep, which can round the lower back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Back Squat safe for beginners?
The Barbell Back Squat is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Goblet Squat first is a reasonable place to start.
See the Goblet SquatWhat muscles does the Barbell Back Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have barbell or squat-rack for the Barbell Back Squat?
The Goblet Squat targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or squat-rack available.
See the Goblet SquatRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.