Barbell Back Squat
With the bar on the upper back, sit down and back to at least parallel, driving through the mid-foot to stand.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Legs
How to do the Barbell Back Squat
The back squat loads a barbell across your upper back while you sit down between your hips and stand back up. It is the standard measure of lower-body strength and an efficient way to train the quads and glutes heavily.
Set up
- 1Set the bar at about mid-chest height in the rack.
- 2Place the bar on your upper traps (high bar) or a little lower across the rear delts (low bar), gripping evenly outside your shoulders.
- 3Unrack, step back, and set your feet about shoulder width, toes turned out 15 to 30 degrees.
The movement
- 1Breathe deep into your belly and brace your trunk before you move.
- 2Bend hips and knees together and sit between your heels, knees tracking out over your toes.
- 3Descend until your hip crease is level with the top of your knee, or as deep as your back position allows.
- 4Drive up through the whole foot so your chest and hips rise at the same rate.
- 5Stand fully and take a fresh breath before the next rep.
Cues
- Knees track over your toes
- Bar stays over your mid-foot
- Chest proud, upper back tight
- Push the floor away
Common mistakes
- Knees caving inward as you stand.
- Lighten the load and think about spreading the floor apart with your feet.
- Hips shooting up first so the lift turns into a forward lean.
- Lead out of the bottom with your upper back and build quad strength with pause squats.
- Heels lifting off the floor.
- Keep your weight over the mid-foot, or squat in lifting shoes.
Also works: Adductors, Hamstrings, Spinal erectors, Core, Calves
Make it easier
Learn the pattern with the Dumbbell Goblet Squat, or use the Barbell Box Squat for a consistent depth target.
Make it harder
Add a two-second hold at the bottom with the Barbell Pause Squat, or train a more upright position with the Barbell Front Squat.
Squat inside a rack with the safety arms set a little below your bottom position when you train heavy alone.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Power + Lower4×5 @ RPE 8
- Beginner Full-Body · Full Body A3×8 @ RPE 7
- Glutes & Posterior Chain · Deadlift Focus3×8 @ RPE 7
- Linear Progression 5×5 · Workout A5×5 @ RPE 8
- Linear Progression 5×5 · Workout A (heavier)5×5 @ RPE 9
- Powerbuilding Hybrid · Squat + Legs4×3 @ RPE 8
- Push / Pull / Legs · Legs4×6 @ RPE 8
- Upper / Lower Strength · Lower (heavy)5×5 @ RPE 8
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Back Squat work?
- The Barbell Back Squat mainly works the quads and glutes.
- What equipment do you need for the Barbell Back Squat?
- A barbell.
- How many sets and reps of the Barbell Back Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Back Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Back Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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