Legs · Quads · Barbell
Back Squat
The back squat is squatting with a barbell across the upper back until the thighs are at least parallel, then standing back up. It is the main lower-body strength lift, building the quads, glutes and adductors, and it loads the whole body more than any leg machine.
How to
Barbell- 1 Bar on the upper back, feet shoulder-width.
- 2 Sit down between the hips until thighs are at least parallel.
- 3 Drive up through the whole foot.
Tips
- Brace before you unrack and again before every rep.
- Let the knees travel forward over the toes; that is normal and needed for depth.
- Keep the bar over the middle of the foot from top to bottom.
Common mistakes
- Letting the knees cave in as you stand up.
- Cutting depth short as the weight gets heavy.
- Letting the chest drop so the squat turns into a good morning.
Muscles worked
Main
- Quads
- Glutes
- Adductors
Also working
- Hamstrings
- Lower back
- Abs, which brace the torso
- Calves
Breathing and bracing
Take a big breath into the belly before each rep and brace hard. Hold it through the bottom and most of the way up, then breathe out at the top. A belt helps on heavy sets.
Sets and reps
- Strength
- 3–5 sets of 3–5 reps, 3–5 min rest
- Muscle size
- 3–4 sets of 6–10 reps, 2–3 min rest
- Getting started
- Start with the empty bar and add 2.5–5 kg a session while depth and form stay the same
Setup
- 1 Set the bar in the rack at mid-chest height.
- 2 Step under it and place it on the upper traps (high bar) or a few centimetres lower across the rear delts (low bar).
- 3 Grip the bar with the hands just outside the shoulders and pull the elbows down.
- 4 Stand up to unrack, take two or three steps back, feet shoulder-width, toes out 15–30°.
- 5 Take a big breath into the belly and brace.
Technique in detail
- Bend at the hips and knees together and sit down between the heels.
- Push the knees out in line with the toes.
- Keep the bar over the middle of the foot and the whole foot on the floor.
- Go down until the hip crease is at or below the top of the knee.
- Drive up through the whole foot, chest and hips rising together.
- Finish standing tall, and take a breath before the next rep.
In these plans
- PPL · 3 DAY · Legs
- PPL · 6 DAY · Legs A
- PPL · 6 DAY · Legs B
- UPPER / LOWER · 2 DAY · Lower
- UPPER / LOWER · 4 DAY · Lower A
- BRO SPLIT · 5 DAY · Legs
Variations and alternatives
Questions
How deep should I squat?
At least until the hip crease is level with the top of the knee. Deeper is fine if the back stays neutral and the heels stay down.
High bar or low bar?
High bar keeps the torso more upright and works the quads more; low bar lets you lift more and brings in the hips. Both are good.
Should my knees go past my toes?
It is normal and needed for depth, especially with long legs. Keep them tracking over the toes, not caving in.
Log it in Volu(me)
Add Back Squat to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.