How to do a Barbell Back Squat
The barbell back squat is a foundational lower-body lift where you carry a bar across your upper back and sit down between your hips before standing back up. It builds the quads, glutes and hamstrings while training your core to brace under load, and it suits lifters of most levels once they can squat well with bodyweight.
- Primary muscles
- Quadriceps, Glutes (gluteus maximus)
- Also works
- Hamstrings, Adductors (inner thighs), Lower back (erector spinae), Core
- Equipment
- Barbell, Squat rack
- Level
- Intermediate
Step by step
- Set the bar in the rack at about upper-chest height, step under it and rest it across your upper back, not on your neck.
- Grip the bar firmly, stand up to lift it off the hooks and take two or three short steps back.
- Place your feet about shoulder width apart with your toes turned out slightly, then take a big breath and brace your core.
- Bend your hips and knees together to sit down between your heels, keeping your chest up and your knees tracking in line with your toes.
- Lower until your thighs reach at least parallel, or as deep as you can while keeping a neutral spine.
- Drive through your whole foot to stand up, keeping the bar over your mid-foot, and exhale near the top before the next rep.
Coaching cues
- Brace as if you are about to be poked in the stomach before every rep.
- Keep your weight spread across your whole foot, not just your toes.
- Always squat inside a rack with the safety bars set just below your bottom position.
Common mistakes
Knees caving in
Push your knees out so they stay in line with your toes, and lower the load if they keep collapsing.
Rounding the lower back at the bottom
Squat only as deep as you can while keeping a neutral spine, and work on mobility over time.
Heels lifting
Shift your weight back toward mid-foot and consider a slightly wider stance or more ankle mobility work.
Chest collapsing forward
Keep your upper back tight and drive your chest and the bar up together as you stand.
Sets and reps
Strength
3–5 sets of 3–5 reps
Muscle growth
3–4 sets of 6–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
How deep should you squat?
Aim for your thighs to reach at least parallel to the floor if you can keep your back neutral and heels down. Squat only as deep as your mobility allows with good form.
Is the back squat good for building glutes?
Yes. Deep back squats work the glutes hard along with the quads, especially at the bottom of the movement, making them a strong choice for overall leg and glute development.
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