How to do a Barbell Back Squat
The Barbell Back Squat is an intermediate barbell exercise that works your glutes and quads, with help from your hamstrings, calves and core.
How to do a Barbell Back Squat, step by step
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower your body until your thighs are parallel to the ground or slightly below.
- Keep your knees in line with your toes and your weight in your heels.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes Quads |
|---|---|
| Secondary muscles | Hamstrings Calves Core |
| Equipment | Barbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Knees caving in
- Not reaching adequate depth
- Weight too far forward on toes
- Incorrect barbell placement
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Easier variation
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Back Squat work?
The Barbell Back Squat mainly works your glutes and quads. It also works your hamstrings, calves and core.
Is the Barbell Back Squat good for beginners?
It can be, with some coaching. The Barbell Back Squat is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Barbell Back Squat should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Back Squat?
Good alternatives are Curtsey Squat, Jump Squat and Band Squat Row.
Put it in a workout plan
Track your Barbell Back Squat in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.