Exercise · legs
Barbell Back Squat
The foundational lower body movement for building quad, glute, and overall leg strength.
Primary muscle
legs
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-5 sets of 5-10 reps
How to perform
- 1Set the bar on your upper traps and unrack with feet shoulder-width apart.
- 2Brace your core and break at the hips and knees together.
- 3Descend until your thighs are at least parallel to the floor.
- 4Drive through your mid-foot to stand back up.
Common mistakes
Letting the knees cave inward on the way up.
Rounding the lower back at the bottom.
Rising onto the toes instead of staying mid-foot.
Muscles worked
Primary: legs. This movement also recruits the core as supporting muscles.