Alternating Lunge
Quads·Beginner·Compound
Exercise guide
Barbell Back Squat
The Barbell Back Squat builds lower-body strength by targeting the quadriceps, glutes, and hamstrings while reinforcing core stability under load.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Back Squat
- 01
Position a barbell across your upper back, resting it on your traps.
- 02
Grip the bar slightly wider than shoulder-width and lift it off the rack.
- 03
Step back and set your feet about shoulder-width apart.
- 04
Brace your core and sit your hips back as you bend your knees.
- 05
Lower until your thighs are at least parallel to the floor.
- 06
Drive through your heels to return to a standing position.
Performance tips
Cues that matter
- Keep your chest up and core braced
- Push your knees out as you descend
- Maintain a neutral spine throughout the movement
Common questions
Frequently asked
What muscles does the Barbell Back Squat work?
The Barbell Back Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.
Is the Barbell Back Squat a compound or isolation exercise?
The Barbell Back Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Back Squat?
You need the following equipment: Barbell, Squat Rack.
What difficulty level is the Barbell Back Squat?
The Barbell Back Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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