Back Squat
Also known as: Barbell Squat · Squat
The most complete lower-body exercise, and the one that carries the most total training value per set.
- Primary
- Quadriceps, Gluteus maximus
- Secondary
- Adductors, Hamstrings, Erector spinae, Core
- Equipment
- Barbell
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Set the bar at roughly upper-chest height in the rack.
- Place the bar across your upper traps (high bar) or rear delts (low bar).
- Squeeze your shoulder blades together to create a shelf.
- Unrack, step back two steps, feet shoulder-width with toes turned out 15–30°.
- Brace: big breath into the belly, tighten the whole midsection.
Perform the rep
- Break at the hips and knees together.
- Descend until your hip crease passes below the top of your knee.
- Keep your knees tracking over your toes: let them travel forward, that is normal.
- Drive up through the middle of your foot, hips and shoulders rising at the same rate.
- Stand tall and re-brace before the next rep.
Common mistakes
-
Knees caving inward
Usually weak glutes or too much weight. Think about screwing your feet into the floor and pushing your knees out as you rise.
-
Hips shooting up first
Turns the squat into a good morning and loads your lower back. Keep your chest up and drive your hips forward as well as up.
-
Cutting depth
Quarter squats let you load enormous weight and build very little. Hip crease below knee, or the set does not count.
-
Losing the brace mid-set
Breathe and re-brace at the top of every rep, not once at the start of the set.
How to programme it
Squats are the highest-fatigue leg movement. Two sessions a week is plenty for most, with only one of them genuinely heavy.
Variations
- Front Squat: more quad, more upright, less lower back
- Low-Bar Squat: more hip and posterior chain, heavier loads
- Box Squat: teaches sitting back, consistent depth
- Safety Bar Squat: kinder to shoulders and elbows
Frequently asked questions
How deep should I squat?
At minimum until your hip crease drops below the top of your knee. Deeper is fine and generally better for the quads and glutes, provided your lower back stays neutral and your heels stay down.
Should my knees go past my toes?
Yes, for most people. Knees travelling forward of the toes is a normal part of a deep squat, particularly for taller lifters and front squats. Forcing the knees back shifts the load onto your lower back.
High bar or low bar squat?
High bar sits on the traps, keeps the torso more upright and emphasises the quads. Low bar sits on the rear delts, involves more hip drive and allows heavier weights. High bar is the better default for general training; low bar suits powerlifting.