Legs Exercise Guide
Barbell Back Squat
Target Muscle
Legs
Equipment Needed
Barbell & Squat Rack
Difficulty
Intermediate
Step-by-Step Execution Instructions for Barbell Back Squat
- 1. Bar Placement & Stance: Step under the barbell in a squat rack, placing it across your upper trapezius (high bar) or upper rear deltoids (low bar). Stand with feet shoulder-width apart, toes turned slightly outward.
- 2. Unrack & 360° Core Brace: Unrack the bar with a tight upper back, take two deliberate steps back, and take a deep diaphragmatic breath to expand your midsection 360 degrees.
- 3. Hip Hinge & Parallel Descent: Initiate the movement by unlocking your hips and knees simultaneously. Lower your hips down and back until hip crease passes below the top of your knees.
- 4. Concentric Drive Out of Hole: Press hard through your mid-foot, driving your chest and hips up together out of the bottom position while maintaining torso angle.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Jeremy Ethier.
Video demonstration by Jeremy EthierWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Targeted Workout Split
Lower Body Focused Workout
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Alternative Exercise
Bulgarian Split Squat
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