Form cues
- Chest up
- Back straight
- Drive through heels
- Knees track over toes
Exercise
Barbell Back Squat
Upper legs, barbell
Classic compound lower body lift with barbell across traps, targeting quads and glutes.
Target: quads. Also works: glutes, hamstrings, erector spinae, adductors, core.
Steps
- Position barbell on upper traps, unrack.
- Stand with feet shoulder-width apart.
- Descend into squat keeping back neutral.
- Lower until thighs parallel or below.
- Drive up through heels to standing.
Common mistakes
- Knees caving in
- Rounding lower back
- Heels lifting off floor
Breathing
Inhale lowering, exhale rising.
In the app, search for Barbell Back Squat and add it to a workout.