# How to Do Barbell Back Squat

Learn how to do the Barbell Back Squat with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Advanced   **Equipment:** Barbell

## Muscles worked

quadriceps, glutes, hamstrings, core

## How to do it: step by step

- Set the bar on your upper back, not your neck, and grip it firmly with both hands.
- Stand up to unrack, take two small steps back, and set your feet shoulder width apart.
- Brace your core hard and keep your chest up.
- Break at the hips and knees together, lowering until your thighs are at least parallel.
- Keep your knees tracking over your toes and your weight midfoot.
- Drive up through your heels, squeeze your glutes, and rerack the bar.

## Tips

- Use a spotter or squat rack safety pins when going heavy.
- Start with just the bar until your depth and form are consistent.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Barbell Back Squat work?

The Barbell Back Squat mainly works the quadriceps, glutes, hamstrings, core.

### How many reps of the Barbell Back Squat should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Barbell Back Squat good for beginners?

Not really as a first exercise. The Barbell Back Squat is advanced, so build strength with easier moves first and progress over weeks.