Barbell Back Squat

The foundational lower-body strength and muscle builder.

Main muscle

Quads

Also works

Glutes, Hamstrings, Core / Abs

Equipment

Barbell

Level

intermediate

How to do it

1. 1Set the bar on your upper back and step out with feet shoulder-width apart.
2. 2Brace your core and sit down between your heels, knees tracking over toes.
3. 3Descend until thighs are at least parallel.
4. 4Drive up through the whole foot to stand tall.