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Venva

Barbell back squat

Works the quads, glutes. Equipment: Barbell + rack.

Barbell back squat, start position
Fig. 1 — Start
Barbell back squat, end position
Fig. 2 — End

Step by step

  1. 01Bar on upper back, brace hard.
  2. 02Squat as deep as you can while keeping your back neutral and heels down — parallel or below if your mobility allows.
  3. 03Drive up through mid-foot.

Common mistake

Knees caving inward.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.