MOVEMENT GUIDE / BARBELL AND RACK
Barbell back squat
Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
Target muscles
Quadriceps with glute support
Setup
Place feet securely and brace your trunk before lowering.
Perform the move
Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Train knee extension and leg strength across a comfortable range.
Common mistake
Losing trunk position to reach a deeper range.
Alternative
Goblet squat
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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