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All quads exercisesQuads · Gym

Barbell Back Squat

The king of lower-body lifts.

IntermediateBarbell + rack5 × 5
Barbell Back Squat demonstration thumbnail — How To Get A Huge Squat With Perfect Technique
Quads / glutesBarbell + rack

Barbell Back Squat

Demo · Jeff Nippard

Verified Barbell Back Squat demonstration by Jeff Nippard. Click to play.

How to do the Barbell Back Squat

  1. 1Feet ~shoulder width
  2. 2Sit between the heels
  3. 3Chest up, brace hard

Benefits of the Barbell Back Squat

  • The primary lower-body mass builder for quads and glutes
  • Builds bracing strength through the trunk under real load
  • Carries over directly to running, jumping and everyday lifting

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services