How to Do the Barbell Squat
The barbell back squat trains the quads, glutes and the muscles that keep your torso upright under load. It is one of the most effective lower-body strength builders and a staple for general strength. It suits lifters comfortable with a squat rack and who have decent ankle and hip mobility.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Calves
How to do the Barbell Squat
- 1
Set the bar at upper-chest height in a rack and step under it so it rests on your upper traps.
- 2
Grip the bar, lift it off the hooks, and take two or three steps back.
- 3
Set your feet shoulder-width apart with your toes turned out slightly.
- 4
Take a big breath into your belly and brace your abs.
- 5
Sit down and back, bending your knees and hips together, until your thighs are about parallel.
- 6
Keep your knees tracking over your toes and your chest up.
- 7
Drive through your whole foot to stand up, then re-rack the bar.
Form cues to remember
- Brace like you are about to be punched
- Knees out over your toes
- Chest up, whole foot on the floor
- Stand up with your hips and chest together
Barbell Squat video tutorial
Common mistakes
Knees caving inward
Push your knees out in line with your toes through the whole rep.
Heels lifting off the floor
Keep your weight mid-foot, or try squat shoes or a small plate under your heels if mobility is limited.
Folding forward out of the hole
Keep your chest up and drive your upper back into the bar as you stand.
Cutting depth short
Lower the weight until your hip crease is at or just below your knee.
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 3–5 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps, 2–3 min rest |
Squat inside a rack with safety bars set just below your bottom position so you can bail safely. If you feel pinching in your hips or low back at depth, shorten the range and work on mobility.
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Track your Barbell Squat and watch it go up
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Barbell Squat FAQ
How deep should I squat?
Aim for your hip crease to reach at or just below knee level while keeping your back position steady. Go only as deep as you can without your lower back rounding.
High bar or low bar squat?
High bar sits on your upper traps and keeps you more upright, which suits most lifters and loads the quads more. Low bar sits across the rear delts and leans you forward, shifting more work to the hips.
Why does my lower back hurt after squats?
Usually from losing your brace or folding forward as you stand. Lower the weight, brace harder, and focus on keeping your chest up.
