Quads · Intermediate

Barbell Back Squat

Quads · also Glutes, Adductors, Lower Back

Equipment: Barbell, Rack

How to do it

• Set the bar on your upper back, hands just outside shoulders
• Unrack, step back and set feet a bit wider than hip-width
• Brace, then push hips back and bend your knees together
• Squat to thighs parallel or lower, knees over your toes
• Drive up through the whole foot, hips and chest together

Common mistake

✕ KNEES CAVING IN → ✓ KNEES OUT OVER YOUR TOES

Starting point: 4 sets × 5–8 reps, 150s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: trainer.nasm.org, pmc.ncbi.nlm.nih.gov, nsca.com, acefitness.org.