Exercise guide
Barbell back squat
Works your quads and glutes, with help from your inner thighs, hamstrings and core. Barbell. Improver.
Main musclesquads and glutes
Helpersinner thighs, hamstrings and core
EquipmentBarbell
LevelImprover
In your plan3 sets of 5-8 reps
Rest3 minutes
How to do it
- Set the bar in a rack at chest height with the safety arms just below your lowest squat. Bar sits on your upper back, not your neck.
- Feet about shoulder width, toes turned out slightly. Big breath in and brace.
- Sit down and back for 2 seconds, knees following your toes, until your thighs are about level with the floor.
- Drive up through your whole foot to stand tall.
In the members’ area
The animated demo in slow motion, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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