Exercises / Back Squat

Back Squat

Also known as: Barbell back squat, High-bar squat, Low-bar squat, Barbell squat

A barbell squat with the bar on the upper back. You sit down and slightly back, then stand until the hips and knees finish together.

Primary muscles
Quadriceps, Glutes (gluteus maximus)
Secondary muscles
Hamstrings, Back (erector spinae), Core
Equipment
Barbell (barbell, squat rack with safeties)
Pattern
Squat
Difficulty
Intermediate
Line diagram of a Back Squat.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

High-bar back squat at the bottom of the hole.
1st Lt. Nsikakabasi Ndem barbell squats by Lance Cpl. Christian Salazar, U.S. Marine Corps. Public domain. Via Wikimedia Commons. License: Public domain. Source.

Cues

  1. Place the bar on the upper traps (high-bar) or rear delts (low-bar), not on the neck.
  2. Brace, unrack, and take short walkout steps so the feet are still before you sit.
  3. Sit down and slightly back so the knees track over the toes and the bar stays over mid-foot.
  4. Keep the whole foot on the floor; do not roll onto the toes or the heels.
  5. Stand by pushing the floor away until the hips and knees finish together.

Common mistakes

  • Chest collapsing so the bar drifts forward of the mid-foot.
  • Heels lifting as the knees cave inward.
  • Cutting the descent well above parallel without a stated reason.

Safety

  • Set the safeties and unracking height before you unlock the bar.
  • Stop if the low back rounds hard or the knees cave with pain.