Barbell Back Squat: how to do it right
In short: The back squat loads the quads in a lengthened position, thighs below parallel, under a bar placed on the traps.
How to do it, step by step
- 1Bar on your traps, feet shoulder-width apart, toes turned out slightly, tight bracing before unracking.
- 2Start with a slight hip push back then bend knees and hips together, knees tracking in line with your feet.
- 3Go down until your hip crease passes below the knee, without rounding your lower back.
- 4Control the descent over 2 to 3 seconds, with no bounce in the low position.
- 5Come back up by pushing the floor away, with full extension of knees and hips at the top.
The mistake to avoid
Don't let your knees cave inward as you stand up.
Other common mistakes
- Heels lifting off at the bottom: lower the weight or raise your heels slightly to respect your ankle mobility.
- Back rounding in the low position (butt wink): limit the range to what your pelvis holds neutral and strengthen your bracing.
- Bouncing at the bottom to restart: cut it out, hold strict control to keep the tension on the quads.
- Knees caving in on the way up: actively push your knees outward, in line with your feet.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings, Abs
The quadriceps (rectus femoris, vastus medialis, lateralis and intermedius) drive knee extension. The glutes and hamstrings assist hip extension, especially at the bottom. The abs and spinal erectors brace the trunk to transmit force and protect the spine.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Forward Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Dumbbell Goblet Squat ›
- Kettlebell Goblet Squat ›
- Depth Jump ›
Frequently asked questions
How do I do this exercise?
Bar on your traps, feet shoulder-width apart, toes turned out slightly, tight bracing before unracking. Push your hips back a little then bend knees and hips together, knees in line with your feet. Go down until your hip crease passes below the knee without rounding your lower back, then come back up by pushing the floor away to full extension.
How far down should I go?
Go for full depth, hip crease below the knee, because the bottom is where the quad is the most lengthened and the most worked. Brake the descent over 2 to 3 seconds, zero bounce at the bottom. Only go down as far as your pelvis stays neutral: if your lower back curls under, limit the range and work on your mobility.
I don't feel anything, is that normal?
You should feel your quads, especially at the bottom when they're stretched under load. Most people speed up the descent and bounce, they lose most of the stimulus. Slow the descent over 2 to 3 seconds, stop dead at the bottom with no bounce, then drive up. A controlled squat at moderate weight beats a sloppy heavy squat.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, feel your quads stretch under load. Hold strict control at the bottom with no bounce, then drive up explosively but under control. It's the braking that builds, not the speed on the way up.
How should I breathe?
Breathe in deeply at the top, hold by pushing your belly out to create intra-abdominal pressure (Valsalva). Keep this bracing through the whole descent and ascent. Breathe out once the hard zone is passed, at the top. On heavy loads, one breath per rep.