Smart Workout Diary

Barbell Squat

The barbell back squat is a compound lower-body exercise in which a barbell rests across the upper back while you squat and stand. It primarily trains the quadriceps and glutes, with substantial involvement from the hamstrings, core, and back. It supports lower-body strength, muscle development, and whole-body lifting capacity.

Demonstration

Barbell Squat — demonstration 1
Barbell Squat — demonstration 2

Instructions

  1. Set the barbell in a rack around upper-chest height. Step beneath it and place it securely across your upper back, not on your neck.
  2. Grip the bar firmly, brace your abdomen, lift the bar from the rack, and step back with your feet about shoulder width apart. Turn your toes slightly outward as comfortable.
  3. Keep your chest tall, spine neutral, and pressure balanced through your whole feet. Begin by bending at the hips and knees together.
  4. Lower under control, keeping your knees tracking in the same direction as your toes. Descend only as far as you can while maintaining a neutral back and stable foot contact.
  5. Drive through the midfoot and heel to stand, extending the knees and hips together. Keep the bar path controlled over the middle of your feet.
  6. Complete the set with control, then walk forward until the bar contacts the rack uprights and re-rack it securely. Use safety pins or a qualified spotter when appropriate.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Brace before every repetition: Take a controlled breath into your abdomen and tighten your trunk before descending.
  2. Keep your feet planted: Avoid letting the heels rise or shifting heavily onto the toes.
  3. Control the knees: Do not let them collapse inward; keep them tracking over the toes.
  4. Use an appropriate load: Reduce the weight if you cannot keep the bar stable, your spine neutral, or the descent controlled.
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