Barbell Squat
Also known as: back squat, barbell back squat, high bar squat, low bar squat, bb squat, squats
Barbell Squat is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis, vastus intermedius, rectus femoris and gluteus maximus. Also works: abdominals, adductors, medial gastrocnemius, biceps femoris and lower back. Equipment: barbell.
Muscles worked
How to do it
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Knees caving in on the way up — keep them tracking over your toes.
- Weight shifting onto the toes and heels lifting off the floor.
- Lower back rounding at the bottom: only go as deep as you can with a neutral spine.
Tips
- Before each rep, breathe into your belly and brace your abs — it's a belt for your spine.
- Feet a little wider than shoulders, toes turned out 15–30°.
Used in these programs
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · GymLeg Day WorkoutA complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
