Lower body · Quads

Barbell back squat

How to do the barbell back squat step by step, which muscles it works, the most common mistakes and alternatives if your knee, ankle or lower back bothers you.

The barbell back squat is one of the cornerstone strength exercises. It trains almost the whole leg at once and lets you keep adding load for a long time, which is why it shows up in nearly every strength and hypertrophy program. In return, it demands ankle and hip mobility and solid technique so the lower back is not overloaded.

Muscles worked

The main movers are the quadriceps, which straighten the knee on the way up. The glutes and adductors work hard at the bottom, especially the deeper you squat. The spinal erectors and abs hold the torso upright so the bar does not pull you forward.

How to do it

1. Rest the bar on your upper back (traps), not on your neck. Grip it slightly wider than shoulder width.
2. Unrack the bar, take two or three steps back and stand with your feet about shoulder width apart, toes turned slightly out.
3. Take a breath, brace your abs as if you were about to be punched, and start descending by pushing your hips back and your knees out in line with your toes.
4. Go down until your hip crease is level with or slightly below your knee, without rounding your back.
5. Drive up by pushing the floor with your whole foot, keeping your chest up. Breathe out at the end of the effort.

Common mistakes

• Knees caving in on the way up. Think about "spreading the floor" with your feet.
• Heels lifting off. This usually points to limited ankle mobility: try flat, firm shoes or small plates under your heels.
• Rounding the lower back at the bottom. Only go as deep as you can while keeping a neutral spine.
• Hips shooting up first, turning the squat into a good morning. It usually happens when the weight is too heavy.

Variations and progression

If you are new, the goblet squat with a dumbbell teaches the pattern with less load on the back. The Smith machine squat and the leg press let you load the legs with a more stable torso. To progress, add weight in small steps (5–10 lb) once you complete every set with good form.

Precautions

The squat loads the ankle, knee, hip and lower back. If any of these joints bother you, start light with a partial range of motion, or pick one of the alternatives below. Sharp or increasing pain is a signal to stop.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Leg extension · Knee extension
  • Knee
• Hack squat · Squat
  • Ankle
  • Knee
  • Hip
• Leg press · Squat
  • Ankle
  • Knee
  • Hip
• Goblet squat · Squat
  • Ankle
  • Knee
  • Hip
• Walking lunges · Lunge
  • Ankle
  • Knee
  • Hip

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.