Barbell squat

A loaded squat requiring a rack, safeties and a practiced pattern.

• Muscle group: Legs
• Equipment: Barbell
• Difficulty: Advanced

Also known as: Back squat, Barbell back squat, Squat, Knæbøj, Knæbøj med stang, Stangsquat, Squat med stang

How to do it

1. Set rack safeties, place the bar on muscular upper-back support and brace.
2. Unrack carefully and squat with knees tracking over your feet.
3. Use a depth you can control without pain, then drive back to standing.

Common mistakes

• Using a load that changes your balance or technique.
• Forcing depth or training heavy without safeties.

Alternatives

• Goblet squat
• Hack squat
• Leg press
• Bodyweight squat
• Alternating lunge

Watch a video demonstration on YouTube

“How To: Barbell Squat | 3 GOLDEN RULES! (MADE BETTER!)” by ScottHermanFitness (opens YouTube)

Used in the programmes

• Upper / lower 4-day4 days a week
• Push / pull / legs 6-day6 days a week
• 5x5 strength3 days a week
• Hypertrophy 4-day split4 days a week
• Legs focus (gym)3 days a week
• Full body 2-day (gym)2 days a week
• Upper / lower hypertrophy 4-day4 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.