Back Squat
Builds lower-body strength and size
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: Quadriceps, glutes. Secondary: Hamstrings, core, lower back |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 4 sets × 6-10 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Set the bar on your upper back and step out from the rack
- Step 2: Place feet shoulder-width apart, toes slightly out
- Step 3: Brace your core and sit down and back until thighs are parallel
- Step 4: Drive through your whole foot to stand tall
Equipment
- Barbell
- Squat rack
Coaching tips
Benefits
Builds lower-body strength and size
Common mistakes
Knees caving in or heels lifting
Make it harder
Add weight gradually or pause at the bottom
Make it easier
Use a goblet or bodyweight squat
Breathing
Inhale on the way down, exhale as you stand
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 20 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.