1 / 6Back Squat
The king of leg exercises: a barbell on your back works the thighs, glutes and core together and builds strength for everyday life.
LegsGlutesCore
- Level
- Intermediate
- Equipment
- Barbell, Squat rack
- Main muscle
- Legs
- Also works
- Glutes, Core
- Beginner sets
- 3 × 6–8
- Rest
- 120 seconds
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See the app · coming soonHow to do it
- 1Rest the bar on your upper back, feet shoulder width apart.
- 2Brace your core and keep your chest up.
- 3Sit down and back until your thighs are at least parallel to the floor.
- 4Drive through your feet to stand back up.
Common mistakes
- Letting the knees cave inward
- Rounding the lower back at the bottom
- Lifting the heels off the floor
Tips
- Brace your stomach before each rep
- Push your knees out in line with your toes
- Squat only as deep as you can keep your back flat
Questions
Is squatting bad for the knees?
Not with good form. Knees going past the toes is fine as long as your heels stay down and knees follow your toes.
How deep should I squat?
Aim for thighs at least parallel to the floor, keeping your back flat. Go deeper only if your form holds.
More Legs exercises
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