Barbell Back Squat

Target Muscles

How to do it

1. 1Set the bar on your upper traps (high bar) or rear delts (low bar).
2. 2Unrack and step back with feet shoulder-width apart, toes slightly out.
3. 3Brace your core and descend by breaking at hips and knees simultaneously.
4. 4Squat until your hip crease is at or below your knees (parallel or deeper).
5. 5Drive back up through your whole foot.

Tips

• *Keep your chest up and core braced throughout.
• *Don't let your knees cave inward — push them out over your toes.
• *Depth matters — at least parallel for full quad development.
• *If you lack ankle mobility, try elevating your heels on small plates.