Exercise library
Quads · Barbell
Back Squat
Difficulty
Intermediate
Sets
3–5
Reps
3–8
Equipment
Barbell
Target muscles
Primary Quads
Secondary: Glutes, Hamstrings, Core
Variations
- · Tempo Back Squat
- · Paused Back Squat
- · Cluster-set Back Squat
Proper form
- 01 Set the bar (or load) securely and brace 360° before unracking.
- 02 Break at the hips and knees together, keeping the whole foot planted.
- 03 Descend under control until thighs are at or below parallel, matching your mobility.
- 04 Drive the floor away and stand tall without collapsing forward.
Common mistakes
- × Letting the knees cave inward under load.
- × Losing bracing at the bottom and hitting a soft position.
- × Cutting depth short before the working range begins.
Tips
- ✓ Warm up hips and ankles before working sets.
- ✓ Film from a 45° angle to audit depth and knee tracking.
- ✓ Add weight only when technique holds for all prescribed reps.
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