Barbell back squat
Quads . Glutes
Brace, sit between the hips, drive up through mid-foot.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell, Rack
Also worksGlutes, Core, Lower back
Recommended3-5 sets x 4-8 reps, rest 2-3 min
Who it suits Age15+ BMIAny SexAny HeightAny WaistAny
Heavy spinal load; learn the pattern light and use a rack with safety pins.
- Purpose
- The foundational barbell leg builder for strength and size.
- Setup
- Bar on the upper back, feet shoulder-width, toes slightly out.
- Common mistakes
- Knees caving in or the heels lifting off the floor.
- Easier
- Squat to a box or use a goblet squat instead.
- Harder
- Add load or pause at the bottom.
- Safety
- Use a rack with safety pins; keep a flat back.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s