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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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