Back squat
Quads · Barbell · also glutes and core
Set up
A barbell in a squat rack at about armpit height, with safety bars set just below your lowest point.
Steps
- Step under the bar and rest it across your upper back, not your neck.
- Stand up to lift it off, take two or three small steps back, feet shoulder-width, toes slightly out.
- Sit down and back, chest up, until your thighs are about level with the floor, or as low as is comfortable.
- Push through your whole foot to stand back up. Breathe out on the way up.
Keep in mind
- Knees follow the direction of your toes
- Keep your heels on the floor
- Chest up, back flat
Common mistake
Knees caving inwards as you stand up. Push them out over your toes; go lighter until you can.
Safety
Squat inside the rack with the safety bars set, so you can put the bar down on them if you get stuck.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.