Demo & instructions
Barbell Back Squat
Also known as: Back Squat, Barbell Squat
Instructions
You sit down and stand back up with a barbell resting across your upper back. A cornerstone lift for building strong legs and hips that can be loaded for years.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 1–15 reps
Setup
- 1Set the bar in the rack just below shoulder height and set the safety bars slightly below your lowest squat position.
- 2Duck under the bar and rest it across the muscles of your upper back, not on your neck.
- 3Grip the bar firmly just outside your shoulders and pull your elbows down under it.
- 4Stand up to lift the bar out, take two or three small steps back, and set your feet about shoulder-width with toes turned slightly out.
Execution
- 1
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
