Compound lower-body lift

Back Squat

The back squat loads a barbell across the upper back to train the quads and glutes through a deep knee and hip bend. It is a cornerstone lift for lower-body strength and size.

Primary muscles: Quadriceps, Glutes
Equipment: Barbell, Squat rack
Difficulty: Intermediate

Secondary muscles worked

Hamstrings, Adductors, Spinal erectors, Core.

Setup

Set the bar at upper-chest height in the rack and grip it just outside shoulder width.
Duck under and rest the bar on your upper traps (high bar) or rear delts (low bar).
Unrack, step back, and set feet about shoulder-width with toes turned out slightly.
Take a big breath into your belly and brace your core before the first rep.

How to do the Back Squat

1
Brace and descend
Break at the hips and knees together and lower under control.
2
Hit depth
Squat until the hip crease is at least level with the top of the knee.
3
Track the knees
Keep knees pushing out over your toes; do not let them cave in.
4
Drive up
Push through the whole foot and stand tall, exhaling near the top.

Common mistakes

Knees caving inward (valgus) on the way up.
Heels lifting off the floor — keep weight over the mid-foot.
Rounding the lower back at the bottom.
Cutting depth short above parallel.

Notes by experience level

Beginner

Groove the pattern with a goblet squat or empty bar before loading.

Intermediate

Add weight in small jumps while keeping depth and bracing consistent.

Advanced

Use pause squats or tempo work to build out of the hole.

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