Exercise library
Quads
Barbell Back Squat
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings, Core
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Anchor lift
How to do it
Rack the bar across your upper traps, brace your core, and descend by bending the hips and knees until your thighs reach at least parallel. Drive through mid-foot to stand, keeping your chest up and knees tracking over your toes.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
- Barbell Hack SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: