Barbell Back Squat

Technique

Place a barbell on your upper traps in a high-bar position or across your rear delts for low-bar. Unrack the bar, brace your core, and descend until your thighs are parallel to the floor. Keep your knees tracking over your toes. Drive back up through your heels.

Steps

1. Position the bar securely on your upper traps or rear delts
2. Unrack the bar and set your feet about shoulder-width apart
3. Brace your core before beginning the descent
4. Bend your hips and knees until your thighs reach parallel
5. Keep your knees tracking in line with your toes
6. Drive through your heels to stand upright

Common mistakes

• Allowing the knees to collapse inward
• Rounding the lower back at the bottom
• Letting the heels lift off the floor
• Descending with the bar drifting forward of the midfoot

Variations

• High-bar back squat
• Low-bar back squat
• Wide-stance back squat
• Paused back squat

FAQ