Back Squat
Few lifts build the lower body like the back squat. With a barbell across your upper back, you train the quads and glutes through a long range of motion while the spinal erectors and core work hard to keep the torso rigid. It loads heavier than any other squat variation, which is why it anchors most strength programs and earns first place on leg day.
How to do the back squat, step by step
- Set the bar in a rack at about collarbone height and grip it slightly wider than shoulder width.
- Step under the bar, pin it across your traps (high bar) or rear delts (low bar), and squeeze your shoulder blades together to build a shelf.
- Stand the bar out of the rack, take two steps back, and set your feet shoulder-width apart with toes turned out 15 to 30 degrees.
- Take a big breath into your belly, brace as if about to be punched, and keep your eyes fixed on a point ahead.
- Bend at the knees and hips together, sitting down between your legs until your hip crease drops below the top of the knee.
- Drive the whole foot into the floor and stand up in one piece, keeping the bar over midfoot the entire time.
- Exhale at the top, re-brace, and repeat.
Form cues that fix most reps
Spread the floor with your feet to keep the knees tracking over the toes.
Big air, tight belt-line — brace before you break at the hips, not on the way down.
Drive your upper back into the bar out of the hole instead of letting the hips shoot up first.
Common mistakes (and the fix)
Back Squat sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Day A3 × 5–8Upper / Lower
Lower A4 × 6–8PPL 6-day
Legs A4 × 6–8Powerbuilding 5-day
Lower · heavy4 × 4–6
Back Squat FAQ
What muscles does the back squat work?
The quads do most of the work, with strong contributions from the glutes and adductors as you rise out of the bottom. The lower back and core work isometrically to keep the torso upright, and the hamstrings assist in stabilizing the knee. It is the closest thing to a whole-lower-body lift.
How many sets and reps should I squat?
For strength, 3 to 5 sets of 3 to 6 reps at a weight that leaves 1 or 2 reps in reserve works well. For muscle growth, 3 to 4 sets of 6 to 10 reps is the classic range. Most lifters do best squatting 1 to 2 times per week.
Are back squats bad for your knees?
For healthy knees, no — squatting through a full range with controlled loading tends to strengthen the tissues around the joint. Problems usually come from adding weight faster than technique can keep up. If squats cause sharp pain, reduce the load, shorten the range temporarily, and build back gradually.
More quads exercises
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