Barbell Back Squat


Gym Equipment Needed

Musle Group



Set up the barbell on a squatting rack and load the appropriate weights.

Starting Position

Assume the correct starting position to maximize the benefits of the Barbell Back Squat:

  1. Position the barbell on your upper back, resting it across your trapezius muscles. Ensure a secure grip, with hands wider than shoulder-width apart.
  2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  3. Maintain an upright posture, with your chest up, shoulders back, and core engaged.


Execution: Execute the Barbell Back Squat with proper form and technique:

  1. Take a deep breath, brace your core, and initiate the movement by bending at the knees and hips simultaneously.
  2. Descend slowly, pushing your hips back and keeping your chest up, until your thighs are parallel to the ground or slightly below.
  3. Maintain a neutral spine throughout the movement, avoiding excessive forward lean or rounding of the back.
  4. Drive through your heels and extend your hips and knees simultaneously to return to the starting position.
  5. Exhale at the top of the movement, maintaining tension in your lower body and core.
  6. Repeat the movement for the desired number of repetitions.

Muscles Involved: The Barbell Back Squat effectively targets and strengthens various muscle groups, including:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles

Tips on doing this exercise

Maximize the benefits of the Barbell Back Squat with these tips from our experienced trainers:

  1. Maintain a neutral spine throughout the movement, avoiding excessive forward lean or rounding of the back.
  2. Keep your knees aligned with your toes, tracking over them as you descend.
  3. Engage your core and maintain an upright posture to ensure proper alignment and stability.
  4. Push through your heels as you drive up from the squatting position to engage your glutes and posterior chain.

Common Mistakes

Common Mistakes to Avoid: With guidance from our expert trainers, you can avoid common mistakes and optimize your Barbell Back Squat technique:

  1. Avoid allowing your knees to cave inward during the squat. Focus on pushing them out to maintain proper alignment.
  2. Don't round your back or excessively lean forward. Maintain a strong, upright posture throughout the movement.
  3. Avoid using excessive weight that compromises your form. Start with lighter weights and gradually increase as your technique improves.

Recommended Ranges

Recommended Ranges: At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

  • For strength development, aim for 4-6 repetitions per set, performing 3-5 sets with challenging weights.
  • For muscle hypertrophy (growth), target 8-12 repetitions per set, performing 3-4 sets with moderate weights.

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