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

1. Set the bar on your upper back, not your neck, and grip it firmly with both hands.
2. Stand up to unrack, take two small steps back, and set your feet shoulder width apart.
3. Brace your core hard and keep your chest up.
4. Break at the hips and knees together, lowering until your thighs are at least parallel.
5. Keep your knees tracking over your toes and your weight midfoot.
6. 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.