Strength Training · Bodybuilding · Powerlifting · Functional Fitness
Barbell Back Squat
The barbell back squat is a loaded squat with the bar resting across your upper back. It trains your thighs and hips while your trunk works to keep you stable.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Grip the racked bar evenly with your hands slightly wider than shoulder-width.
- Position yourself under the bar with it resting across the muscular shelf of your upper back, below your neck.
- Stand tall to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with your toes turned slightly outward.
- Lower yourself by bending your hips and knees until your thighs are roughly parallel to the floor, or lower if comfortable.
- Push through your whole foot to return to standing.
- After your final rep, walk forward until the bar contacts both rack uprights.
- Lower the bar into both hooks.
Form cues
- Brace your belly before each descent
- Keep your upper back tight
- Look at a fixed point ahead
Common mistakes
- Knees collapsing inwardKeep your knees tracking in the same direction as your toes throughout the rep.
- Hips shooting up firstReduce the load until your hips and chest rise together.
- Forcing extra depthStop your descent before your pelvis tucks sharply or your lower back loses its stable position.
Safety
A failed rep can trap you beneath the bar without correctly placed safeties. Heavy loading or fatigue can also overwhelm your trunk control and strain your back.
- Set the hooks just below shoulder height and the safeties just below your lowest bar position; test both with an empty bar.
- Secure the plates with collars before lifting.
- Warm up with lighter sets and increase weight gradually.
- End the set when your technique becomes inconsistent rather than attempting another rep.
If squatting causes back, hip, or knee pain, or the bar position causes shoulder pain, choose a comfortable lighter variation and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Power Rack
- Powerlifting Barbell
- Rack Safety Supports
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 3 min
Start with a weight that leaves you able to perform about two more controlled reps.