Legs · Barbell and rack
How to barbell squat
The barbell squat is the single best measure of whether you still move like an athlete: it loads the quads and glutes hard while asking your trunk to stay rigid under weight.
Muscles worked: Quadriceps, Gluteus maximus, Adductors, Spinal erectors
How to do it
- Set the bar just below shoulder height, get under it with the bar resting on the shelf of your upper traps, and pull your elbows down to lock it in place.
- Stand it up with both feet under the bar, then walk back two controlled steps into a stance about shoulder width with toes slightly out.
- Take a big breath into your belly and brace as if you are about to be punched.
- Sit down and slightly back, letting the knees travel forward, until the hip crease drops below the top of the knee.
- Drive the floor away and keep the bar stacked over midfoot, exhaling once you clear the hardest part of the rep.
Mistakes to avoid
- Letting the hips shoot up first, which turns the squat into a bent-over good morning.
- Cutting depth to add weight — a half squat trains half the muscle.
- Losing the brace at the bottom, which rounds the low back under load.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 4–5 sets of 3–5 reps, 3 min rest |
| Size | 3–4 sets of 6–10 reps, 2 min rest |
| Return to lifting | 3 sets of 8 with an empty or light bar for two weeks first |
Swaps and alternatives
- Goblet squat — Teaches depth and bracing without loading the spine.
- Front squat — More quad, and it forces an upright torso.
- Bulgarian split squat — Same muscles one leg at a time when a rack is not available.
Common questions
Keep training
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Dumbbells
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Dumbbells, bench
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Dumbbells, adjustable bench