Barbell back squat
Bar on your upper traps, knees tracking over your toes.
Muscles worked · Primary
QuadsGlutes
Secondary
HamstringsAbsLower back
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Set the bar on your upper traps, not your neck, and unrack it.
- Stand with feet shoulder-width apart.
- Lower with your chest up and knees tracking over your toes.
- Drive up through the floor. Always set the rack's safety bars.
Common mistakes
- Rounding your lower back.
- Letting your knees cave in.
- Lifting heavy without safeties or a spotter.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Barbell back squat, built for you
Answer 11 questions and get a weekly plan with sets, rest times and calories designed around you.
Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.