Barbell Back Squat

beginner Compound
Primary Quads
Secondary Glutes Hamstrings Core
Equipment barbell rack
Table of Contents

Set up in a squat rack with the bar across your upper traps. Unrack the bar and step back, feet shoulder-width apart with toes slightly turned out. Brace your core and descend by breaking at the hips and knees simultaneously until your hip crease is below your knees. Drive through your full foot to stand back up, keeping your chest up and knees tracking over your toes throughout.

Pro Tips

  • Keep your chest up and upper back tight throughout the lift
  • Drive through your full foot — not just your heels
  • Take a deep breath and brace your core before each rep
  • Control the descent for 2-3 seconds; explode on the way up

Variations & alternatives

Barbell Front Squat Pause Squat Tempo Squat Box Squat Goblet Squat Hack Squat Machine

Useful tools

1RM Calculator Plate Calculator

Programs that use this exercise

5x5 Power Builder Linear Barbell Program Tiered Linear Progression Periodized Strength Cycles High-Frequency Squat The Cube Method Founders Squat Peak Founders Competition Foundation Compact Full-Body Strength

Learn more

The Complete Guide to 5x5 Training: Science, Structure, and When to Move On → StrongLifts 5x5 vs Starting Strength: Which Is Better for Beginners? → Progressive Overload: The Complete Guide to Getting Stronger →

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