Feet Together Barbell Squat — how to, muscles worked, alternatives

How to do the Feet Together Barbell Squat

Place the barbell in a rack and step under it, gripping the bar firmly.
Stand tall and lift the bar off the rack, then step back a few paces.
Bring your feet together, toes forward, and find your balance.
Bend your knees and hips, letting your knees travel forward, heels flat.
Press back up to a standing position, straightening your legs and hips fully.

Full technique — 8 steps

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.
Bring your feet together with toes pointing forward and balance over the middle of your foot.
Tighten your stomach and upper back, then begin by bending hips and knees together.
Let your knees travel forward over your toes and squat as low as you can with your heels flat.
Drive upward through your whole foot, keeping your knees together and your torso upright.
Stand to full hip and knee extension, then stabilize before starting the next rep.

Common mistakes

Bar resting on the neck
Heels lifting at the bottom
Hips shooting up first
Knees drifting apart
Folding chest toward the floor
Loading it like a regular back squat

Form cues

Tighten stomach each rep
Drive through whole foot
Keep heels flat
Torso upright
Knees stay together

Compared with similar variants

	Feet Together Barbell Squat	Barbell Back Squat	Hack Squat (Machine)	Low Bar Back Squat
Level	Intermediate	Intermediate	Intermediate	Advanced
Technique to learn	moderate	hard	easy	hard
How tiring	high	high	moderate	high
Knee	high	high	high	moderate
Lower back	moderate	high	low	high
Equipment	Barbell, Squat rack	Barbell, Squat rack	Hack squat machine	Barbell, Squat rack

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Box Squat Beginner
Easier Barbell Quarter Squat Intermediate
This exercise Feet Together Barbell Squat Intermediate
Harder Barbell Back Squat Intermediate
Harder Barbell Pause Squat Advanced

Too hard for now? Start with the Barbell Quarter Squat.

Quick answers

What muscles does the Feet Together Barbell Squat work?

Primary: Quads 9/10, Glutes 7/10. Also works: Hip adductors 4/10, Hamstrings 4/10, Calves 3/10.

Which joints does the Feet Together Barbell Squat load?

Knee: high, Lower back: moderate, Ankle: moderate, Hip: low. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

When should I do the Feet Together Barbell Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

How many sets and reps of the Feet Together Barbell Squat?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min 15 s, 3–4 reps in reserve.

What can I do instead of the Feet Together Barbell Squat?

No equipment: Bodyweight Overhead Squat, Squat to Overhead Reach. Dumbbells: Dumbbell Box Squat, Dumbbell Front Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat.