Barbell Standing Front Squat
Quads·Barbell·Intermediate·Compound
Exercise guide
Barbell Standing Back Squat
The Barbell Standing Back Squat is a foundational lower-body compound exercise that builds strength and muscle in the quads, glutes, and hamstrings. It also engages the core and upper body for stability.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Barbell Standing Back Squat
- 01
Position the barbell across your upper back and shoulders.
- 02
Stand with feet about shoulder-width apart and toes slightly turned out.
- 03
Brace your core and keep your chest tall.
- 04
Lower into a squat by bending your hips and knees.
- 05
Descend until your thighs are parallel to the floor or lower if mobility allows.
- 06
Drive through your heels to stand back up.
- 07
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Keep your knees tracking over your toes.
- Avoid rounding your lower back.
- Control the descent and drive up with power.
Common questions
Frequently asked
What muscles does the Barbell Standing Back Squat work?
The Barbell Standing Back Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs.
Is the Barbell Standing Back Squat a compound or isolation exercise?
The Barbell Standing 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 Standing Back Squat?
You need the following equipment: Barbell, Squat Rack.
What difficulty level is the Barbell Standing Back Squat?
The Barbell Standing Back Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
