Glutes
Barbell Back Squat
Set the barbell on a rack at mid-chest height. Position the bar across your upper traps (high-bar) or rear deltoids (low-bar).
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Glutes
Secondary muscles
- Gluteus Maximus
- Hamstrings
- Adductors
- Erector Spinae
- Core Stabilizers
- Calves
Target muscles
- glutes
How to perform
- 1
Set the barbell on a rack at mid-chest height.
- 2
Position the bar across your upper traps (high-bar) or rear deltoids (low-bar).
- 3
Grip the bar firmly and brace your core.
- 4
Unrack the bar and take two small steps back.
- 5
Stand with feet shoulder-width apart and toes slightly outward.
- 6
Inhale and brace before initiating the descent.
- 7
Sit back and down, bending hips and knees simultaneously.
- 8
Descend until thighs are at least parallel to the floor.
- 9
Drive through mid-foot and heels to stand back up.
- 10
Exhale near the top while maintaining core tension.
- 11
Repeat for desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
