Barbell Back Squat

DEMONSTRATED BY:

Barbell Back Squat

Strength Intermediate Main Lift

Muscles & Biomechanics

Primary Quadriceps, Gluteus Maximus

Secondary Adductors, Erector Spinae, Core

Joint actions Hip & knee flexion/extension, ankle dorsiflexion

Equipment & Setup

• Barbell, squat rack, weight plates
• Bar on upper back (high-bar or low-bar)
• Feet ~ shoulder-width, toes slightly turned out
• Neutral spine, ribs stacked over pelvis

Execution

1. Unrack and establish stance
2. Brace core before descent
3. Sit down and back, knees track over toes
4. Reach prescribed depth
5. Drive up through mid-foot

Tempo 2–3 sec down, controlled up

Breathing Inhale & brace before descent, exhale after sticking point

Coaching Cues

• Brace before you move
• Knees track over toes
• Push the floor away
• Chest proud, ribs down

Common Errors

• Knees collapsing inward
• Heels lifting
• Excessive forward lean
• Loss of spinal control

Programming Guidelines

Strength 3–6 reps · 3–6 sets · Rest 2–4 min

Hypertrophy 6–10 reps · 3–5 sets · Rest 90–150 sec

Coaching Notes

Stance width, bar position, and depth should adapt to anatomy and training goals. Prioritize control and consistency over load.