Liftorra Open Liftorra

Quads ยท Squat

Barbell Back Squat

A compound squat exercise for the quads and glutes, done with a barbell. It also works the adductors, lower back and hamstrings.

Barbell Compound Reps and weight Also called: squat, back squat
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors, Lower back and Hamstrings

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary
  • Lower backSpinal erectorsSecondary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Brace, then sit down between the hips, knees tracking over the toes.
  3. Keep the whole foot planted and the chest up.
  4. Drive up through the mid-foot at the same speed as you lowered.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heels lifting. Keep the whole foot planted.
  • Knees caving in. Knees track in line with the toes.
  • Dropping fast and bouncing. Lower at the same speed you come up.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.