Squat (Barbell Back Squat)
The barbell back squat is a squat with a loaded bar across your upper back, from standing down to at least parallel and back up. It trains the quads and glutes with heavy loads, and your back and abs must hold your torso firm under the bar.
- Intermediate
- Compound
- Barbell + Weight plates + Squat rack
- quads
- glutes
- lower back
Left: start position. Right: end position. Orange: the muscles that work.
How to do the squat
- Set the bar in the rack at about mid-chest height. Step under it and place it on your upper back, below the bony top of your neck.
- Grip the bar firmly and squeeze your shoulder blades together to make a firm shelf for it.
- Lift the bar out of the rack, take a few small steps back and set your feet about shoulder-width apart, toes turned out a little.
- Take a big breath into your belly and brace your abs as if for a punch.Breathe
- Break at the hips and knees together and sit down. Keep the bar over the middle of your feet.
- Let your knees move out over your toes. Go down until your hip crease is at least level with the top of your knees.
- Drive up through your whole foot with your chest leading, and stand up tall.
Breathing. Take a big breath and brace before each rep, hold it through the bottom, and breathe out near the top. Reset your breath while you stand between reps.
Tips
- Squat in a rack with the safety arms set just below your lowest position.
- Film a set from the side. The bar path should be close to a straight vertical line over your mid-foot.
Muscles worked
The squat works mainly the quads, glutes and lower back.
- Quads (main muscle)
- Glutes (main muscle)
- Lower back (main muscle)
- Hamstrings (also works)
- Abs (core) (also works)
- Upper back (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover. They straighten your knees and work hardest out of the bottom of the squat. |
| Glutes | Main mover. They extend your hips, and a deeper squat makes them work through a longer range. |
| Lower back | Holds your spine straight against the bar's pull forward. It works to stay still rather than to bend. |
| Hamstrings (also works) | Help to keep the knee and hip stable. They work, but they change length little in a squat. |
| Abs (core) (also works) | Builds pressure in your trunk with the breath, so the torso stays stiff under the bar. |
| Upper back (also works) | Holds the shoulder blades together, so the bar sits on a stable shelf and does not roll. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 6-10 reps | 2 min |
| Build muscle | 3 | 8-10 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 6-10 reps | 2 min |
| Fat loss (with more daily activity) | 3 | 6-10 reps | 2 min |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
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Knees caving in on the way up
Why it matters: When the knees fall inward, the load moves away from the hip muscles and adds stress to the inside of the knee.
Fix: Push your knees out over your toes as you stand. Use a lighter load until they stay in line.
-
Hips rising first out of the bottom
Why it matters: If your hips shoot up before your chest, the squat turns into a good morning and the lower back takes the load.
Fix: Lead with your chest and drive your upper back into the bar as you come up.
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Losing the brace at the bottom
Why it matters: Letting the air out at the bottom softens the trunk, so your back can round under the bar.
Fix: Hold your breath and brace until you pass the hardest part of the way up.
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Cutting depth as the load goes up
Why it matters: Short squats let you move more weight but train the glutes through a shorter range.
Fix: Pick a weight you can take to at least parallel on every rep. A box or a bench behind you can mark the depth.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Smith machine squat
Full guide coming soon
Chair squat
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Front squat
Same movement pattern
Goblet Squat (Dumbbell)
Same movement pattern
Kettlebell goblet squat
Same movement pattern
Full guide coming soon
Leg press
Same movement pattern
Hack squat
Same movement pattern
Bodyweight squat
Same movement pattern
What you need
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Take care if
This exercise loads the knee and lower back. If your knee hurts, stop. Options that do not load the knee in the same way: Chair squat. For pain that does not go away, see a doctor or a physiotherapist.
If your knee or lower back hurts during the squat, stop. Try a goblet squat or a box squat with a lighter load.
Compared with
Questions
What muscles do squats work?
The back squat works mainly the quads and the glutes. The lower back and abs keep your torso upright, and the upper back holds the bar. The hamstrings work less than many people think.
How deep should I squat?
Aim for at least parallel, with your hip crease level with your knees. In a 10-week training study in men, full squats gave more glute and inner-thigh growth than half squats, while quad growth was similar. Go as deep as you can with a flat back and heels down.
Is the barbell back squat bad for the knees?
For healthy people with good form, the squat is a normal training load for the knees. Knee forces rise with depth and load, so add weight slowly. If your knees hurt, use a shorter range or a lighter load and see how they respond.
What is the difference between a high-bar and a low-bar squat?
In a high-bar squat the bar sits on top of the traps and your torso stays more upright. In a low-bar squat the bar sits lower on the back of the shoulders, you lean forward more, and the hips do more of the work. Both are valid.