Back Squat
Legs
Weight & Reps
Barbell
The barbell back squat is the king of leg exercises. It works the quads, glutes, hamstrings, and core. Position the bar on your upper traps and squat to at least parallel depth.
How to Do Back Squat
- Position the bar on your upper traps (high bar) or rear delts (low bar) and unrack with both feet under the bar
- Take 2-3 steps back and set feet shoulder-width apart with toes slightly turned out
- Break at the hips and knees simultaneously, sitting down and back to at least parallel
- Drive through your whole foot to stand back up — don't shift to your toes
Form Cues
- Position the bar on your upper traps (high bar) or rear delts (low bar) and unrack with both feet under the bar
- Take 2-3 steps back and set feet shoulder-width apart with toes slightly turned out
- Break at the hips and knees simultaneously, sitting down and back to at least parallel
- Drive through your whole foot to stand back up — don't shift to your toes
Common Mistakes to Avoid
- Letting your knees cave inward (valgus collapse) — push knees out over your toes
- Rounding your lower back at the bottom of the squat (butt wink) — work on ankle and hip mobility
- Rising hips faster than shoulders out of the hole, turning the squat into a good morning
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Hamstrings
Erector Spinae
Core
Adductors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the back squat work?
The back squat primarily targets the quadriceps and gluteus maximus, with secondary work from the hamstrings, erector spinae, core, and adductors — it's a true lower body compound exercise.
How much should a beginner back squat?
Beginner men typically squat 95-135 lbs (43-61 kg), while beginner women start at 55-85 lbs (25-39 kg). Master squat depth and form with light weight before adding plates.
Back squat vs front squat — which is better?
Back squats allow heavier loads and emphasize the glutes and posterior chain more, while front squats target the quads more and demand greater core and upper back strength. Both are essential — use back squats for overall strength and front squats for quad emphasis.
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