Exercises

Barbell Back Squats

Also known as Barbell Squats

What It Is

The classic squat with a loaded bar across your back. It's the most direct way to build leg strength for standing, climbing and lifting.

How to Do It

Set the bar on the rack just below shoulder height and the safety bars just below your squat depth. Step under so the bar rests on your upper back, lift it and step back. Sit your hips down until your thighs are about parallel, then stand up.

Tips

Keep your knees in line with your toes. Keep your heels down the whole way.

Skill Level

Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Barbell

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