Barbell back squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Adductors, Core, Hamstrings · Hip extension, and Lower back
Secondary muscles
How to do it
Set the bar on the upper back, take a shoulder-width stance with the toes turned out slightly, and brace the core hard before you unrack. Break at the hips and knees together and descend until the thighs are at least parallel, keeping the knees tracking out over the mid-foot, then drive back up without letting the hips shoot ahead of the chest. The most important safety point is the brace: keep the torso rigid and the spine neutral from unrack to rerack, and never round or let the ribs flare under load.
Form cues
- Brace the core before unracking
- Drive knees out over mid-foot
Safety
Talk to a professional before this exercise if you have any of the following:
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.