Legs & glutes · Squat
Barbell back squat
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →- Equipment
- Barbell, rack, correctly set safety arms
- Muscles worked
- Quadriceps, glutes, trunk
- Movement
- Squat
How to perform
- Set the bar on the upper back, not the neck.
- Brace before each repetition.
- Bend hips and knees together, keeping the bar over your midfoot.
- Squat to a controlled comfortable depth, then stand.
- Set safety arms and practice unloading before loading heavily.
Three cues to remember
- Set safeties before loading.
- Brace before each rep.
- Keep the bar over midfoot.
Common mistakes
- Uncontrolled descent.
- Losing foot contact.
- Squatting without correctly set safeties.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Goblet squat or leg press.
Progress when ready
Small load increases after all work sets meet the target with reserve.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: squat movement reference ↗