Quads · Barbell

Barbell Back Squat

Advanced

The king of all exercises — builds total lower body strength, mass, and hormonal output.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Bar across upper traps, not neck

Feet shoulder-width, toes slightly out

Big breath and brace core

Finish Pose

Squat to parallel or below

Knees tracking over toes

Chest up, back flat throughout

Training Cues

✓Take a big breath into your belly and brace before descending

✓Knees out — push them in line with your toes

✓Drive through the whole foot to stand

Watch For This

Don't let your knees cave inward

Avoid rounding your lower back at the bottom

Don't lean excessively forward

💪 Primary Muscles

● PRIMARY

1/3

Quadriceps

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Primary

QuadricepsGluteus Maximus

Secondary

Hamstrings

Stabilizers

CoreErector Spinae

Pro Tip

Think about "spreading the floor" with your feet as you press up. This activates glutes and keeps knees stable.

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