# Barbell Back Squat

URL: https://heatsy.app/ex/back-squat

Also known as: Back Squat, Barbell Squat, Barbell High Bar Squat, BB Back Squat, High Bar Squat, BB Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Rectus Femoris, Adductor Magnus, Gastrocnemius, Soleus
- Holds: Levator Scapulae, Deltoid, Pectoralis Major, Serratus Anterior, Trapezius, Erector Spinae, Multifidus, Internal Oblique, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar on your upper back, grip it firmly and step out of the rack.
2. Take a stance a little wider than your hips, toes turned out about 15–30 degrees.
3. 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.
4. 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.

## Variations

- [Barbell Full Squat](https://heatsy.app/ex/barbell-full-squat)
- [Parallel Back Squat](https://heatsy.app/ex/parallel-back-squat)
- [Quarter Squat](https://heatsy.app/ex/quarter-squat)
- [Wide-Stance Barbell Squat](https://heatsy.app/ex/wide-stance-barbell-squat)