Squat / Knee Dominant · Barbell + rack
Barbell Back Squat
Primary muscles: Quadriceps; glutes; adductors; trunk
Exercise data by RepDB (repdb.co)
Setup
- Set the bar securely across the upper back in a position you can control.
- Unrack with a stable stance and step into your squat position.
- Brace before each repetition and keep the whole foot connected to the floor.
How To Perform It
- Sit down between the hips and knees while maintaining balance.
- Descend only as far as you can control without losing position.
- Drive through the floor to stand and reset.
Key ASF Cue
“Control the depth you own - stable feet and a braced torso come first.”
Common Mistakes
- Chasing depth after losing balance or trunk position.
- Heels or feet shifting under load.
- Adding load faster than technique develops.
Alternatives / Substitutions
Safety Note
Use safeties and appropriate rack setup. If you are not confident with barbell squatting, choose a supported alternative.