Exercise · squat
Barbell back squat
Barbell back squat is an intermediate squat movement that trains quads, glutes, hamstrings, done with a barbell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–10 reps, tempo 2-0-1.
The most common mistake is hips shooting up first (good-morning squat) and butt wink at the bottom. If a barbell or the movement itself doesn't suit you, Leg press or Goblet squat or Smith machine squat or Chair / box squat cover the same pattern. It's usually held back for knee, back, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bar on upper traps, brace and unrack with a walk-out of 2-3 steps | बार ऊपरी पीठ पर, पेट टाइट रखो और दो-तीन कदम पीछे |
| 2 | Sit down and back, knees track toes, neutral spine | पीठ सीधी रखो, घुटने पंजों की दिशा में |
| 3 | Drive through the whole foot, exhale past the sticking point | पूरे पैर से धक्का दो, ज़ोर लगाते वक़्त सांस छोड़ो |
Equipment & who it fits
Needs a barbell, rated intermediate, held back for knee, back, hypertension, pregnancy issues. Search "barbell back squat form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell back squat work?
- Barbell back squat primarily trains quads, glutes, hamstrings, using a squat pattern with a barbell.
- What's the most common mistake with Barbell back squat?
- Hips shooting up first (good-morning squat) and butt wink at the bottom
- What can I do instead of Barbell back squat?
- The closest substitutes in this database are leg press, goblet squat, smith machine squat, box squat chair, which train the same pattern with different equipment.