Barbell Back Squat

By: Eddie Dusik ACSM-CPT, CSCS

Muscle Groups: Quadriceps, Glutes, Hamstrings

Importance: This functional, compound movement will help strengthen your entire lower body in one movement.

Proper Form:

1. Start by grasping the bar wider than shoulder-width apart

2. Step under the bar and position it at the base of the neck/upper back area

3. Place feet shoulder-width apart or wider with feet parallel to each other

4. Keeping the back straight lift the bar off the rack by extending the legs and step one or two feet backwards

5. Once in position, allow the hips and knees to flex as if you are going to sit in a chair in a controlled manner.

6. Once the thighs are parallel to the ground, extending back up into the starting position

7. At the end, step towards the rack and slightly squat down until the bar rests on the supports to complete the exercise


  • Keep chest up and out

  • Keep spine straight and prevent any bending

  • Move in a controlled manner

  • Prevent knees from falling inward toward each other

  • Keep heels on the ground

Sample Workout:

1. 10 Back Squats

2. 15 Glute Bridges

3. 15 Walking Lunges

Repeat 3 times