Exercises

Barbell back squat

Squat with a bar across your upper back. Quads and glutes work together.

Controlled barbell squat inside a rack, with the bar on the upper back, heels planted and knees following the toes.

Barbell · Squat rack

Source: ACE · Back Squat

Step by step

  1. Set the rack and safety arms. Rest the bar on your upper back, below your neck.
  2. Grip firmly, unrack and take a short step back. Set your feet roughly shoulder width apart.
  3. Brace, then bend hips and knees. Keep heels planted and knees following your toes.
  4. Push through both feet to stand, raising hips and chest together. Re-rack after the set.

Common mistakes

  • Rounding the back or collapsing the knees inward.
  • Letting the heels rise or the torso tip forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.