Intermediate
🏋️ Barbell
Barbell Back Squat
aka Barbell Squat
🎯 Target & Synergists
Primary: Quadriceps
Synergist: Glutes
Synergist: Hamstrings
Synergist: Core
📋 How to Perform
1
Bar on upper back, feet shoulder-width
2
Brace core and break at hips first
3
Descend until thighs are parallel
4
Drive through heels to stand
5
Keep chest up throughout
⚠️ Common Mistakes to Avoid
✕
Knees caving inward (valgus)
✕
Rounding lower back
✕
Heels rising off floor
✕
Knees past toes excessively
🔄 Alternative Exercises
Can't do Barbell Back Squat? Try these instead.
📊 Quick Facts
Equipment Barbell
Difficulty Intermediate
Main Target Quadriceps
Synergists Glutes, Hamstrings, Core