Exercise guide

How to do barbell back squat

Quads · glutes · adductors · core

Barbell back squat starting position — correct set-up before the first rep
Start
Barbell back squat finished position — the end of one repetition
End of rep

Step by step

  1. Set the bar just below shoulder height. Get under it, bar resting on the upper traps, hands just outside the shoulders.
  2. Unrack, step back two steps, feet shoulder width with toes turned out 15–30°.
  3. Take a big breath into the stomach, brace, and sit down and back for 2 seconds until the hip crease passes the knee.
  4. Drive up through the whole foot, pushing the floor away, knees tracking over the toes.

The cue that matters

CueKnees travel out over the toes, never in. Squeeze the floor apart with your feet.
AvoidCutting depth. Half squats at a heavy weight build less than full squats at a lighter one.

Where this sits in the split

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