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Quadriceps · Intermediate

Barbell Squat

Back squat from a power rack for lower-body strength and whole-body bracing through a controlled depth.

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Barbell Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsLower BackCore

Equipment

Barbell

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set the bar on your upper back, not your neck, and stand with your feet about shoulder-width apart.
  2. 02Brace your core, keep your chest lifted, and take a stable stance.
  3. 03Bend your knees and hips to lower into the squat with control.
  4. 04Keep your knees tracking in line with your feet as you descend.
  5. 05Push through your feet to stand back up without losing your back position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Zercher SquatRelated variationBarbell Anderson Back SquatRelated variationBarbell Half SquatRelated variationBarbell Jefferson SquatsRelated variationReverse-Band Barbell Back SquatRelated variationBarbell Bench-Touch Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBelt SquatComparable substituteLeg Press MachineComparable substituteSandbag SquatComparable substituteTrap Bar SquatComparable substituteLandmine SquatComparable substituteWeighted Squat Walk

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