Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Calves, Glutes, Hamstrings, Lower Back
Quads
Barbell Back Squat Overview
The squat is the king of all exercises, working over 256 muscles in one movement! From bodybuilders to powerlifters to competitive athletes, the squat is a staple compound exercise and should be in every workout plan.
For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and bench press. For athletes, having an explosive squat is a good indicator for on field/court performance. And for bodybuilders, the squat is a compound exercise that targets nearly every muscle of your lower body and core.
The squat directly targets the muscles of the quads, but also involves the hamstrings, glutes, back, and core as well as muscles of the shoulders and arms to a lesser degree.
Not everyone is built to perform the traditional barbell back squat and it can result in some pain for certain individuals. Over the years, several squatting variations have been developed to help everyone be able to train this critical movement pattern safely.
Some of the squat variations include:
- Bodyweight Squat
- Goblet Squat
- Landmine Squat
- Front Squat
- Dumbbell Squat
- Machine Hack Squat
- Smith Machine Squat
The emphasis of the squat can be switched from the quads to the hamstrings by your foot placement. Some wear shoes with an elevated heel (or elevate their heels on plates) to focus more on the quads. Others keep a flat foot to put more pressure on the hamstrings.
At the end of the day it is important that you pick a squat variation and foot placement that works best for you and that you can perform safely.
Want to improve your squat? Try our 12 Week Super Squat Workout.
Barbell Back Squat Instructions
- Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
- Stand under the bar with your feet at about shoulder width apart.
- Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
- Now take your hands over the back and grip the bar with a wide grip for stability.
- You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
- Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
- Take a small step back and stabilize yourself.
- Keeping your eyes facing forward slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down.
- Squat down until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.
- Do not lock the knees out when you stand up, and then repeat the movement.
Barbell Back Squat Tips
The are many mistakes that can be made when squatting, so it's important that you have your technique down before you attempt squatting heavy weights. If you are squatting correctly, you should not feel pain in your lower back. Lower back pain is usually a sign that you are not using correct form and/or your core is weak.
Common mistakes when squatting:
- Rounding the lower back: It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
- Pushing from the balls of your feet: This puts unnecessary strain on joints and tendons. Always push up through your heels. Curling up your toes can help you get the technique right.
- Leaning forward: This happens when your hips move up faster than your shoulders. To prevent this keep the rep timing slow and controlled and stick your buttocks out as you go down.
- Knees come too far forward: When you squat down, your hips should be dropping straight down, not coming forward. Using a light weight, perfect your form standing side on to a mirror. Your knees should never track out and over your toes.
- Not squatting deep enough: Using squats to their full potential requires squatting down at least until your thighs are around parallel to the floor.
- Knees in or out: Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
- Looking down: As soon as you look down your back rounds, simple as that.
112 Comments
I’m 6’2 206. I have issues with squats far as leaning forward or not going parallel. I’m just above 90. And I do have a l5s1 back injury. The most I can squat is about 185 with few reps. But I cand deadlift 245.
Hi Vash, I would suggest first and foremost talking to your doctor. Until you can, I would suggest doing slower reps with less weight so you can concentrate on muscle tension more than the weight you are using. If you are not already wearing a weight belt, that would also be a good idea.
I just completed your 12 week full body workout routine using dumbell, barbell and body strength only. What would be the next step for me? I'm 68yrs old. Do I just continue with that routine? Thanks
Hi Colin, congrats on finishing it, and thanks for being here. I think you could find your next workout at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Is there anything I can do in the gym to increase shoulder mobility? Very new to weightlifting and my left arm struggles to go back to hold on to the bar, even when I use a wider grip. I will do alternative squats to start then barbell once I have increased shoulder mobility?
Give this a read, Shelley. This may help.
https://www.muscleandstrength.com/articles/mobility-101-basics-of-mobility
Hi, What is the difference between squats and squats (ramped). In both exercises, it opens the same YouTube video while in squats (ramped) we have fewer reps but in in squats we have 20 reps. What is the best way to perform this exercise?
Thanks.
Vugar
Hi Vugar. The exercise is the same. When you see ramped, that means you ramp up the weight and intensity for each set. I hope this helps.
Thank you! I understand these exercises well now.
It's it possible to go to low in the squat. I have a deep body weight squat that takes my butt down to my ankles.
Hi there,
Just wondering if there are anything that needs to be modified when doing a squat (for beginners) if you have pronated feet?
When do you recommend placing a plate under the heel? Or removing your shoes before squatting?
Thanks so much! Can’t wait to build strength with your programs
You can do either. I would opt for the plate under the feet, myself. Remember to try to push your knees out so they don't buckle on you. I also think you could consider box squats so you have something underneath you if you find that you have trouble staying balanced during squats.
How to decide the weight to carry if am a beginer please
Start very light and gradually work your way up. Use the bar only to warm-up, then choose a weight you're very confident in. Also, have a spotter on standby to assist if needed.
Would it matter much If I did the hip thrusts following the
Squats? Just with limited access to the barbell at the gym it would be ideal to do the exercises together whilst I have it! Thanks.
I certainly understand that, Wendy. Do what you gotta do. Hope the program helps you improve.
Can leg extensions and leg curls be used to replace squats?
I have had back surgery and have rods in my back that prohibit me from doing squats without discomfort later.
Talk to your doctor about that, Jojo. Can't give advice based on injuries or surgeries because I'm not a physician.
So due to me being careless and messing up my L4 a while back my doctor and my other professionals that I go see have cleared me to start going to lift again but squats and dead’s are off limits. I’m looking for substitutes if any one has any ideas thanks.
This video should be shown from the front. We can't see what him locking the safety locks or putting his hands where you say we need to put them.
I had both hips and right knee replacement. Should I be doing squats?
Hey Mark - that is a question for your doctor.
Buenos días. Son muy buenos los ejercicios y sus productos realmente.
Pero me gustaría saber algo??
Cómo está es una rutina de 12 semanas quiero saber si en esas 12 semanas hay que hacer los mismos ejercicios día tras día. O hay que cambiarlos. Por favor
Puedes seguir la rutina por las 12 semanas pero también puedes cambiar la rutina después de 8 semanas, los ejercicios son los mismos dependiendo la rutina que hayas elegido.
How about some pictures of proper form instead of 50 paragraphs.
Hi Pingas,
Thank you for the feedback. I'll see what we can do about adding photos to exercises. In the meantime, if you're interested in a visual of proper form, I'd suggest watching the video that accompanies the exercise article.
Hope this helps!
Squats: I have a knee replacement and one that was seriously botched and from which I remain partially inhibited in my walk and stride. What can I do with this specific exercise without having to squat to a depth I haven't seen since "boot camp!" Thanks
Man o man ur site iz so incredible first of all and second . My issue iz I have been training for 2 years now , and it's very hard for me to gain weight that my top priority ATM I have a lot of background but then I don't see results I wonder why or what am I doing wrong
Hi Zayed,
To gain weight you have to consume more calories that you burn.
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
Use that calculator to determine your calorie needs. Then add 250-500 calories per day to that to put yourself in a calorie surplus. Test that calorie goal out for a couple of weeks and measure your results. Then determine whether to add more calories in again if you're not seeing the results you'd like.
Hope this helps!
Hi Zayed,
Make sure you have entered in the correct measurements and they match, i.e. lbs and inches vs kg and cms.
It works fine for me. Be sure that everything is filled in and that the measurements match.
Ty sir . And to that when am calculating my intake calorie it's says fill the rest , which is am pretty sure that I did fill everything all though it won't show up to me the calculation .
Love the beginner series. I'm 62, 5'7", and weigh 175. The videos made me more comfortaable about beginning a program. The only thing I'm not clear on is how much weight to begin with for each exercise? I've only done medeocre working out over the years so it's been years. Is there any guide to help direct me as to a ballpark weight to use for each exercise?
Thank you.
Hi Paul,
Picking a weight to start off with is highly individualized and takes trial and error. The best approach I've found is to pick a weight that you know you can do for whatever the prescribed rep ranges is for your program. If you can get them easily and have gas in the tank, feel free to move up in weight. If you cant, drop down to a lower weight.
It's always better to underestimate your strength when picking a weight in the beginning. Going for a weight that you are incapable of performing the exercises with perfect form with is an injury waiting to happen.
Hope this helps!
Thanks Josh, sounds logical.
Weight used depends on several factors.
Your current level of conditioning.
Your goals.
Your mechanics.
Your technique.
If you are deconditioned and/or have no training background as an athlete or a coach, a good strength coach will be pivotal in getting started.
hii i m 23 year old nd my current weight is 65 and i have loss 7 kg after joining gym but i m trying to loose my lowebody completely can u plzz suggest me some workouk routine for lowerbody so dat i can reduce my lowerbody. i also wanted to add that i have tried all kind of weighted workout but still not getting d result plzz help me in this
Hello, Im a 24 years old male with 72kg and 1.95m, what should be my starting weight? And after how many weeks should I lift more weight and how much should I lift?
Hi! Im trying for fatloss and weightloss, doing barbell squats, twice a week on rack. 4 sets of 20 reps, with 10kg plates. Im doing walking lunges with dumbbells(5 kg), leg curls, and 4 sets of 20 reps of double staircase step ups with 5 kg dumbbells. Im following this routine since 2 months. My query is, what should be the variation in my routine, after this. I mean should i try for more plate weight, or more sets. Primarily i want to lose weight, and fat.
Pl guide me into this!
Thank you!
Hello! I have a small injury on my lower back and as a consequence my doctor told me to avoid squads. How can I replace them?
Thanks in advance
Pablo,
Start with these: https://www.youtube.com/watch?v=qf1uQj10G-4
Also, keep in mind that general medical practitioners aren't as knowledgeable regarding biomechanics, rehabilitation, or exercise physiology so take their advice regarding lifting with a grain of salt.
It would be wiser (in my opinion) to see a professional who specializes in movement such as a physical therapist who would be able to accurately diagnose your injury and then prescribe an effective rehabilitation strategy.
Hello I am thinking about getting back in the gym again. Last time I was working out I used this routine but never really saw improvements with my squat. I am no longer sure if squatting is for me at all. Maybe I am just acting like a girl but I have had major back surgery in the past and my spinal cord is no longer completely straight.
Should I
A.Just keep trying at lower weights I feel comfortable at until I can progress
B.Supplement squads with other workouts
C.Find a new routine all together because squatting is so important for this one
Dude A all the way man. Squats are SO crucial to your time in the gym. Squat twice a week. work low weight and get your form perfect for every rep before you go up in weight
Should feet be at shoulder width apart or wider. Currently I place my feed wider than shoulder width, they say its a wider squad. Please let me know if i should change my stance. Thanks
Koainhiao,
That will depend on a number of factors (mobility, hip anatomy, goals, preferences, etc.) but suffice it to say, wherever you're comfortable and allows you hit depth safely using proper biomechanics.
Is there another video showing better squat form where the person does an actual full ATG squat?
For the first exercise in the chart it shows "reps: 963 sets". So how many reps should I perform?
i can squat about 40kg my max is 50kg but im not sure what weight i should use for each set of reps any help?
Exercise Sets Reps
Squat 4 12,10,8,8
I asked that earlier and am wondering same thing?
This site is just to good to ignore the informations it carries. Keep it up!
Squat till u puke