EXERCISE GUIDE
Barbell Back Squat
A high-bar squat for the thighs and glutes. Rest the bar on the upper trapezius and use a controlled depth with steady foot contact.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Adductor magnus and hamstrings (assist movement; hamstrings are not the main target)
- Trunk, gluteus medius and calf muscles (support posture and balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Set rack hooks for an easy unrack and safeties just below your planned bottom bar position. Check with a light bar.
- Rest the bar on the upper trapezius, clear of the neck. Grip evenly, unrack and take a short walkout to a shoulder-width stance.
- Inhale, brace and bend hips and knees together. Keep heels and both sides of the forefeet down, with knees following toes.
- At a controlled depth, press through the whole feet and raise chest and hips together. Finish tall and rerack securely on both hooks.
04Technique cues
- Allow the natural forward lean suited to your proportions; keep the spine neutral.
- Hands steady the bar. Choose depth without back rounding, heel lift or bouncing.
05Cautions
- Practise bodyweight squats before adding a light bar; get coaching for unfamiliar rack and safety-bar setup.
- Avoid prolonged breath holding with light loads. Stop for pain or dizziness and reduce load if control deteriorates.