How to do the Barbell Back Squat
- Set the bar in a rack just below shoulder height and step underneath it.
- Place the bar across your upper traps or rear delts, then grip it evenly.
- Stand tall to unrack the bar, then take two to three controlled steps back.
- Set your feet about shoulder width, turn toes slightly out, and balance over midfoot.
- Brace your abs, lock in your upper back, and begin by bending hips and knees together.
- Squat down until your hip crease reaches or passes knee level without losing position.
- Drive upward through midfoot, keeping knees tracking over toes and chest rising with hips.
- Stand to full hip and knee extension, then stabilize before starting the next rep.
Common mistakes
- Bar resting on the neck
- Knees collapsing inward on ascent
- Heels lifting out of the hole
- Hips shooting up first
- Cutting depth above parallel
Form cues
- Brace before every rep
- Push the floor away
- Knees track over toes
- Stay balanced midfoot
- Lead with the chest
