Barbell back squat

Compound · bilateral · posterior chain load

Legs Barbell Compound Develops lower body strength

The foundational lower-body strength lift. Hip- and knee-dominant pattern; builds absolute strength, mass, and work capacity in the squat pattern.

How to Variations In programs Common errors

Setup

45 seconds. Don't skip the walk-out.

Bar on upper traps — high bar for quad bias, low bar for posterior chain.

Hands just outside shoulders. Thumbs around the bar (never thumbless under heavy load).

Brace 360° — deep breath into the belly, glutes tight.

Take 3 steps back. Heels at shoulder width, toes out 15–30°.

"Knees out, chest tall, drive the floor."

Unrack by pushing the floor away — not by lifting the elbows.

Squat to depth: hip crease below the knee, while keeping a neutral spine.

Stand by driving the feet into the floor — hips and shoulders rise together.

Breathe at the top. Repeat.

Typical ranges: 4–6 reps @ 80–87% for strength, 8–12 reps @ 65–75% for hypertrophy. RIR 1–3 for most working sets.