Barbell Back Squat

How to Do Barbell Back Squat: Step by Step

1. Bar on upper traps, not on neck
2. Feet shoulder-width apart, toes slightly out
3. Break at hips and knees simultaneously
4. Keep chest up and knees tracking over toes
5. Squat to at least parallel (hip crease below knee)

Common Mistakes to Avoid

• Knees caving inward — push knees out
• Rising hips faster than chest (good morning squat)
• Not hitting depth — work on ankle/hip mobility

Barbell Back Squat Tips

• Look at a spot on the floor 6 feet ahead — not up at the ceiling
• Warm up with the empty bar for 2-3 sets before adding weight
• Use squat shoes or small plates under your heels if ankle mobility is limited
• Record yourself from the side to check depth and back angle

Muscles Worked