Barbell Back Squat
Quick answer
The Barbell Back Squat mainly works the quadriceps and glutes, with help from the lower back and hamstrings. The king of leg exercises, building the quads and glutes with a bar on your upper back. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Place the bar on your traps, hands gripped firmly on the bar, and step out of the rack in two or three steps.
- Set your feet at shoulder width, toes slightly turned out.
- Inhale, brace, then descend by pushing your hips back and tracking your knees in line with your feet.
- Descend at least until your thighs are parallel to the floor, back neutral.
- Stand back up by driving through your whole foot and exhale at the top of the movement.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
- Hamstrings
- Lower Back
Common mistakes
- Don't let your knees cave inward.
- Keep your heels on the floor and your chest up.
- Set the rack's safety bars just below your bottom position.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Barbell Back Squat work?
Mainly the quadriceps and glutes. It also works the lower back and hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Barbell Back Squat good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
