Barbell Back Squat

Muscles worked

Primary: Quads, glutes, hamstrings
Stabilizers: Core, lower back, calves
Equipment: Barbell, squat rack

Technique · set-up to lockout

1. Bar sits high on traps (high bar) or across rear delts (low bar)
2. Feet shoulder-width, toes 15–30° out
3. Brace core hard before each rep
4. Hips + knees bend simultaneously — not one before the other
5. Descend to at least parallel (hip crease below knee cap)
6. Drive through mid-foot, knees track over toes
7. Exhale at top, re-brace for next rep

Common mistakes

• Knees caving in → band around knees to cue out
• Losing neutral spine → lighter load until pattern is solid
• Heels lifting off → squat shoes or plates under heels
• Shallow depth → film from side, compare to parallel

Sets × reps protocol

Strength: 3–5 reps × 4–5 sets at 80–90% 1RM · Hypertrophy: 6–10 reps × 3–4 sets at 70–80%

Related movements

• deadlift
• lunge
• romanian deadlift