Back Squat
The back squat is a movement that primarily trains the quads and glutes, with the erector spinae, adductors and hamstrings assisting. Equipment: barbell. Suited to advanced lifters.
- Primary muscles
- Quads And Glutes
- Secondary muscles
- erector spinae, adductors and hamstrings
- Muscle group
- legs
- Equipment
- barbell
- Movement pattern
- Squat
- Difficulty
- Advanced
- Also searched as
- barbell back squat, back squats, barbell squat
Complete back squat guides
- Proper formBack Squat: Proper Form, Step by StepDefinitive, safety-first guide to back squat proper form: setup, execution cues, breathing, tempo, common mistakes and fixes. Stop on sharp pain.
- Muscles workedBack Squat: Muscles Worked and Best AlternativesClear breakdown of which muscles the back squat trains, program placement, and 4 practical alternatives with when to choose each for equipment, injury, or plateau.
- Sets and repsHow Many Sets and Reps for the Back Squat? Evidence-Based Ranges and ProgressionClear, evidence-aware sets/reps/frequency ranges for back squat goals (strength, hypertrophy, endurance), week-to-week progression rules, and signals to add weight or reps.
- Common mistakesThe Most Common Back Squat Mistakes (and How to Fix Them)Fix the top 7 back squat mistakes: toes/heels, knee valgus, butt wink, shallow depth, forward lean, weak brace, and poor bar path—clear causes, costs, and single fixes.
- At-home alternativesBack Squat Alternatives at Home (Minimal Equipment)Practical at-home alternatives to the barbell back squat using bodyweight, dumbbells, or bands. What each preserves and loses, how to program them, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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