Barbell Back Squat

Starting position

1. Set the bar in the rack slightly below shoulder height.
2. Step under the bar and rest it on your upper traps, not your neck. Grip slightly wider than your shoulders, elbows pointing down.
3. Squeeze your shoulder blades, brace your back and abs, stand up and take 1–2 steps back.
4. Feet shoulder width or slightly wider, toes turned out a little (15–30°).

Execution

1. Take a breath and hold it, bracing your core.
2. Start the movement by pushing your hips back and your knees forward and out in line with your toes at the same time.
3. Go down until your thighs are parallel to the floor or slightly lower — as deep as your mobility allows without rounding your lower back.
4. Keep the weight over your whole foot; heels stay down.
5. Stand up by driving through your whole foot and exhale near the top.

Common mistakes

• Knees caving in — stresses the knee ligaments. Knees track over your toes.
• Lower back rounding at the bottom — risky for the spine. Reduce depth until your mobility improves.
• Heels lifting — the weight shifts to your toes and overloads the knees.
• Bar on the neck — presses on the vertebrae. Rest it on the trap muscles.

Beginner tips

• Learn bodyweight squats and goblet squats with a dumbbell before you load a barbell.
• Squat in a power rack with safety pins set just below your bottom position.
• Look forward, not up and not at the floor.

Alternatives

• Kettlebell Squats — easier to keep your torso upright
• Leg Press — the same work for the legs without loading the spine
• Dumbbell Lunges — for training at home