EXERCISE PDF
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.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.