Barbell Back Squat
Also known as: Back Squat, Barbell Squat, Barbell High Bar Squat, BB Back Squat, High Bar Squat, BB Squat
Body region
Muscles
Main
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Biceps Femoris
- Semitendinosus
- Semimembranosus
Helps
Holds
Equipment
Technique
- Set the bar on your upper back, grip it firmly and step out of the rack.
- Take a stance a little wider than your hips, toes turned out about 15–30 degrees.
- Brace the abs, then sit down and back until your thighs are about parallel to the floor, or as deep as you can keep your back flat.
- Drive through the whole foot to stand up.
Cues
- Push the knees out over the toes.
- Keep the chest up and the bar over mid-foot.
- Set the safety arms or pins just below your bottom position before you load the bar.
Common mistakes
- Letting the knees cave in.
- Rounding the lower back at the bottom.
- Rising with the hips first and the chest dropping forward.