How to do the Barbell Back Squat
- Set the bar across your upper back and brace before unracking.
- Lower by bending your hips and knees together.
- Drive through your whole foot as you stand.
Common mistakes
- Letting the knees collapse inward.
- Shifting onto the toes at the bottom.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Barbell Front Squat · Barbell
- Goblet Squat · Dumbbells
- Leg Press · Machine
Frequently asked questions
What muscles does the Barbell Back Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Barbell Back Squat?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Back Squat?
Compare the setup and equipment for these alternatives: Barbell Front Squat, Goblet Squat, Leg Press.