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Barbell Back Squat
intermediateLegs · Quads, glutes, core · Barbell, rack
The foundational lower-body lift for building leg and core strength.
How to do it
- Set the bar in the rack at roughly chest height and step under it, resting it on your upper traps.
- Un-rack and step back, feet shoulder-width apart with toes slightly turned out.
- Brace your core, break at the hips and knees together, and lower until your hip crease passes below your knee.
- Drive through your whole foot to stand back up, keeping your chest up throughout.
Coaching tips
- Keep the bar path directly over your midfoot the whole rep.
- Take a big breath and brace your abs like you're about to be punched before descending.
- Track your knees in line with your toes rather than letting them cave in.
Common mistakes
- Letting the heels rise off the floor at the bottom.
- Rounding the lower back under load instead of bracing.
- Cutting depth short — aim for at least parallel.