Barbell Back Squat
A squat with a bar across the back of your shoulders — the most famous gym leg exercise. Try it only after goblet squats feel solid, and always inside a rack with safety bars.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Set the bar in a rack just below shoulder height, and the safety bars a little below your lowest squat position.
- Step under the bar and rest it on the muscle at the top of your back (not on your neck bone). Grip it firmly.
- Lift the bar off and take two or three steps back. Feet shoulder-width apart, toes turned out slightly.
- Breathe in and brace your stomach, then push your hips back and down. Knees follow your toes, back straight.
- When your thighs are about level with the floor, press through your heels to stand up.
Breathing: Breathe in and brace before you go down, breathe out once you are back up.
How much to start with: 2–3 sets × 6–10 reps, starting with an empty bar
❌ Common mistakes
- Resting the bar on your neck bone.
- Letting your knees cave inwards.
- Back rounding at the bottom, or hips shooting up first.
⚠️ Safety
- Always squat inside a rack with safety bars or with a spotter.
- If you have a back or knee problem, skip this and use the leg press or goblet squat instead.