Barbell Squat (Back POV)
Execution Guide
- Position the barbell on your upper traps, unrack it, and step back.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Brace your core and initiate the squat by breaking at the hips and knees simultaneously.
- Descend until your hip crease is below your knee (parallel or below).
- Drive through your full foot to stand back up, keeping your chest up.
Range of Motion
Standing to at least parallel (hip crease at or below knee level).
Common Mistakes to Avoid
- ×Letting the knees cave inward (valgus collapse)
- ×Rising on the toes / heels lifting off the floor
- ×Rounding the lower back at the bottom (butt wink)
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build overall lower body strength and size — the king of leg exercises
Difficulty
Intermediate
Burn (10m)
70-100
Equipment
BarbellSquat Rack
Anatomy
Primary
QuadricepsGlutes
Secondary
HamstringsErector SpinaeCore