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Barbell Back Squat

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QuadricepsPowerliftingIntermediate Difficulty 3 out of 5Barbell, Squat Rack~8 kcal/min

Secondary muscles: Glutes, Hamstrings, Core

How to perform it

  1. 1Position the bar across your upper back, feet shoulder-width apart.
  2. 2Bend your knees and hips to lower until thighs are at least parallel to the floor.
  3. 3Drive through your heels to return to standing.

Form tips

  • Push your knees out in line with your toes as you descend

Common mistakes

  • Knees caving inward
  • Rounding the lower back
  • Rising onto the toes

Variations

  • Front Squat
  • Box Squat
  • Pause Squat

Similar Quadriceps exercises

Goblet Squat

Beginner · Dumbbell or Kettlebell

Front Squat

Advanced · Barbell, Squat Rack

Leg Press

Beginner · Leg Press Machine

Walking Lunge

Beginner · Bodyweight or Dumbbells

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.