Full exercise libraryIntermediate
Barbell Back Squat
The foundational compound movement for leg strength and size. The backbone of most strength programs.
QuadsGlutesCoreBarbellRack
How to perform
- 1.Bar rests on the upper traps, grip slightly wider than shoulders
- 2.Squat down, driving the knees out, until thighs are parallel to the floor or below
- 3.Keep the natural arch of the back throughout the movement
- 4.Drive up by extending hips and knees together
Common mistakes
- Rounding the lower back in the bottom position
- Knees caving inward
- Heels lifting off the floor
Tips
- Start with an empty bar to groove the movement pattern
- Control your depth — quality matters more than range at any cost
Limitations
Use caution with issues in: knees, lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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