Back squat
Also called: barbell back squat, high-bar squat
Barbell on your upper back, sit down between your heels, stand up.
Bottom: quads, glutes working.
Main: quads, glutes Also: adductors, lower back
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no barbell or squat rack? Do Goblet squat instead.
Home with bands: no barbell or squat rack? Do Band squat instead.
Bodyweight: no barbell or squat rack? Do Bodyweight squat instead.
- Main muscles
- quads, glutes
- Equipment
- barbell, squat rack
- Level
- Getting the hang of it
- Pattern
- Squat
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Knee sleeves are optional. They keep knees warm and feel supportive, but don't fix pain or bad form.
- Clips (collars) on both ends so plates can't slide off.
- Set the rack's safety bars (or use a spotter) so you can drop a failed rep safely.
Key cues
- Bar on your upper back, not your neck.
- Feet about shoulder-width, toes turned out a little.
- Knees travel in the same direction as your toes.
- Chest and hips rise together.
How to do it
- Set the bar in the rack at mid-chest height.
- Step under it, squeeze your shoulder blades together and rest the bar on the muscle above them.
- Stand up to lift it off the hooks and take two or three short steps back.
- Breathe in, brace your stomach, and sit down between your heels until your thighs are at least parallel to the floor, or as low as you can with a flat back.
- Push through your whole foot to stand up. Breathe out at the top.
Common mistakes
| Common mistake | Fix |
|---|---|
| Heels lift off the floor | Sit back more and keep weight over mid-foot. A slightly wider stance helps. |
| Knees cave inward | Push your knees out over your toes on the way up. Lower the weight until you can. |
| Chest drops and hips shoot up first | Lead with your chest out of the bottom. Use less weight. |
Stop if
Stop if you feel sharp or pinching pain in your knees, hips or lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: knee pain, lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Back squat |
| Dumbbells only | Goblet squat |
| Home with bands | Band squat |
| Bodyweight | Bodyweight squat |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.