Barbell Squat
The standard barbell back squat, a foundational lower body exercise that builds the quads along with the glutes, hamstrings, calves and back. It pays to learn it with light weight before adding load.
How to do the barbell squat
- Set the bar in a squat rack at about shoulder height, then step under it and rest it across the back of your shoulders.
- Lift the bar off the rack by pushing with your legs and standing your torso up straight.
- Step back and set your feet shoulder width apart with your toes turned out slightly.
- Bend your knees and hips together, lowering yourself while keeping your chest up and your back straight.
- Go down until your thighs are roughly parallel to the floor, keeping your knees tracking over your toes.
- Push through your heels to stand back up, exhaling as you return to the starting position.
Original library instructions (6 steps)
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the knees cave inward on the way up; push them out in line with your toes.
- Rounding the lower back at the bottom of the squat; keep your chest up and core braced.
- Rising onto the toes during the lift; keep your weight through the whole foot, especially the heels.
- Loading the bar too heavy before the pattern is comfortable; use a spotter or safety pins as the weight increases.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 3 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the movement with just the empty bar until the depth and knee position feel natural.
- Keep your head up and your gaze forward rather than down, which helps keep your back straight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell squat good for beginners?
Yes, as long as you start light and take time to learn the position, since it is one of the most common exercises for building leg strength.
How much weight should I use for the barbell squat?
Start with an empty bar or a very light load, focus on hitting full depth with good form, and add weight in small steps from there.
