← EXERCISE LIBRARYStrength
Barbell Back Squat
The reference lower-body strength lift — loads the quads and glutes through a deep, controlled range.
- 01Set the bar on your upper traps, hands just outside the shoulders, elbows down and under.
- 02Brace hard, unrack, and take two steps back into a stance roughly shoulder-width.
- 03Sit down and slightly back, letting the knees travel forward over the toes.
- 04Descend until the hip crease passes below the knee, or as deep as you control.
- 05Drive the floor away and stand tall, finishing with the glutes.
- 01Brace like you're about to be punched, then hold it the whole rep.
- 02Spread the floor with your feet to keep the knees tracking.
- 03Chest proud — think 'lift the bar with your back, not your hands'.
- 01Knees caving inward under load.
- 02Cutting depth and adding weight instead of earning range.
- 03Losing the brace at the bottom and folding forward.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.