Eagle
Fitness
Back Squat (Barbell)
The barbell back squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and lower back. By placing a barbell on the upper back and squatting down and up, this compound movement builds overall lower body strength, muscle mass, and power. It also enhances core stability and improves functional fitness, making it a cornerstone of any strength training program.
Primary Muscle Group
Type of Weight
Legs
Barbell
1. Setup: Position a barbell on a squat rack at about shoulder height. Stand under the bar, positioning it across your upper back and shoulders. Grip the bar firmly with your hands slightly wider than shoulder-width apart.
2. Grip: Lift the bar off the rack by straightening your legs and stepping back. Place your feet shoulder-width apart, with toes slightly pointed out.
3. Starting Position: Engage your core, keep your back straight, and chest up. Look straight ahead.
4. Execution: Lower your body by bending your knees and hips, keeping your chest up and back straight. Squat down until your thighs are parallel to the ground or lower if flexibility allows.
5. Return: Push through your heels to straighten your legs and return to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
