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Legs · Barbell
Barbell Squat
How to do the Barbell Squat with good form: step-by-step technique, the muscles it works (quads and glutes), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Quads, Glutes
- Secondary
- Adductors, Hamstrings, Lower back, Abs
How to do it
- Position the barbell across your upper back (high bar on the traps, or low bar across the rear delts) and unrack it.
- Step back and set your feet roughly shoulder-width apart, toes pointed slightly outward (about 15-30 degrees).
- Take a deep diaphragmatic breath into your belly and brace your core violently to support your spine.
- Initiate the squat by simultaneously pushing your hips back and bending your knees, keeping your chest proud.
- Descend until your hip crease is below the top of your knee (parallel or slightly below), maintaining a neutral spine.
- Drive forcefully through your mid-foot to stand back up, keeping your knees tracking in line with your toes.
- Exhale as you approach the top of the movement and squeeze your glutes to lock out.
Coaching cues
- Chest up, core braced
- Knees track over the toes
- Drive through the mid-foot
Common mistakes
- Letting the knees cave inward (valgus collapse) during the ascent
- Rounding the lower back at the bottom of the squat ('butt wink')
- Only squatting a quarter of the way down to lift more weight
Equipment and setup
Barbell, squat rack, weight plates
Barbell placed on J-hooks at mid-chest height.
Also known as: Back Squat, High Bar Squat, Low Bar Squat
Track your Barbell Squat in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
