Barbell Back Squat

A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.

How to do it

1. Position the bar on your upper traps.
2. Unrack and step back, feet shoulder-width apart.
3. Brace your core and squat down until thighs are parallel.
4. Drive through your heels to stand back up.
5. Repeat.

Tips

• Keep your chest up throughout the movement.
• Push your knees out in line with your toes.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Hamstrings