Barbell Back Squat
A foundational lower-body lift. With a barbell across your upper back, you sit your hips down between your heels and stand back up.
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Brace, then sit your hips down and back
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How to do it
- Set the bar in a rack at about chest height. Step under it so it rests across your upper back, below the bony point at the base of your neck.
- Grip the bar just outside your shoulders, lift it out of the rack, and take two or three steps back. Set your feet about shoulder-width apart with your toes turned slightly out.
- Take a deep breath and brace your core. Push your hips back and bend your knees at the same time, keeping your knees in line with your toes.
- Lower until your thighs are at least parallel to the floor, or as deep as you can go while keeping your back neutral and heels down.
- Drive up through your whole foot to stand, keeping your chest up so your hips and shoulders rise together.
Common mistakes
- Knees caving inward on the way up. Push them out over your toes.
- Heels lifting off the floor, which shifts the load onto the front of the knee.
- Hips shooting up faster than your chest, turning the squat into a good-morning.
- Losing your brace at the bottom and letting the lower back round.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Kettlebell Goblet Squat
A beginner-friendly squat. Holding a kettlebell at your chest keeps your torso upright and makes it easier to sit deep between your heels.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
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