Back Squat

The Back Squat exercise is performed with a barbell and it works the thighs and the buttocks. It is one of the best compound exercises you can do for the lower body

Primary Muscle(s):    Quadriceps,  Gluteus maximus

Secondary Muscle(s): HamstringsGastrocnemius

Starting Position

  • Place a barbell on a squat rack just under shoulder height
  • Duck under the bar and position it across your shoulders on fleshy part of upper back
  • Grasp the bar with an overhand grip
  • Squeeze your shoulder blades together and pull your elbows to the rear
  • Brace your abdominals and lift the bar off the rack
  • Move back a step or two from the rack and set your feet shoulder width apart
  • Have your head up, shoulders back, chest out and abdominals braced
  • Inhale deeply and slightly arch your back

Exercise Movement

  • Keeping both feet firmly flat on the floor, lower your body by flexing your hips and knees until your thighs are just past parallel to the floor
  • Knees travel in direction of toes
  • Now drive upwards by extending your hips and knees
  • Lead with your chest and drive through your heels on the way up
  • Breathe out as an erect stance is achieved
  • Repeat as necessary keeping the movement smooth and continuous
  • Keep your head up, shoulders back, chest out and abdominals braced throughout the movement


*Variation: This exercise can be performed with a pair of dumbbells*

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