How to Do Barbell Squat
The barbell back squat is the foundation of lower-body strength. It works your quads, glutes and core together under a heavy load.
At a glance
- Main muscles
- Quads, Glutes
- Also works
- Adductors, Hamstrings, Core, Lower back
- Equipment
- Barbell, squat rack
- Level
- Intermediate
- Demo by
- Chloe, Mr & Mrs Lifestyle coaches
How to do Barbell Squat
- Set the bar in the rack at about shoulder height and step under it so it rests on your upper back, not your neck.
- Grip the bar, lift it out and take two small steps back. Feet shoulder-width, toes slightly out.
- Take a big breath and brace your stomach.
- Sit down between your hips, keeping your chest up and knees tracking over your toes, until your thighs are at least parallel.
- Drive up through your whole foot, keeping the bar over the middle of your foot.
Common mistakes
- Knees collapsing inward.
- Heels lifting.
- Chest dropping forward out of the bottom.
Coach's tips
- Squat inside a rack with the safety bars set just below your bottom position.
- Film from the side to check depth.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Build muscle | 3–4 sets | 6–12 reps | 90–120 s |
| Get stronger | 3–5 sets | 3–6 reps | 2–3 min |
| Fat loss & toning | 3 sets | 10–15 reps | 60–90 s |
Pick a weight where the last 1–2 reps of each set are hard but your form stays the same. When you hit the top of the rep range on every set, add a little weight next time.
Want a coach to check your Barbell Squat form?
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He'll fix your technique on every lift, build your programme and log it all in this tracker for you. Men and women welcome. Prefer to train on your own schedule? Tarek coaches men and Chloe coaches women online.
- From AED 275 per session
- Free first consultation
- Programme in your free tracker
Track your Barbell Squat progress, free
Our tracker remembers what you lifted last time, flags new personal records and charts your strength week by week. This demo video is built in, so you can check your form between sets.
- 200+ exercises with how-to tips
- Rest timer, PRs and progress charts
- Coach demo video for every exercise when you train with us
Questions we get asked
How deep should I squat?
At least until your hip crease is level with your knees, as long as your back stays neutral. Deeper is fine if you have the mobility.
Are squats bad for your knees?
No. Squats done with good form and sensible progression strengthen the muscles that support the knees.
Can I track my barbell squat progress for free?
Yes, if you train with us. Our workout tracker, free for Mr & Mrs Lifestyle clients, has Barbell Squat with this demo video built in. Log your sets, reps and weight, see your personal records and follow your progress on a chart.
Similar exercises
Demonstrated by Mr & Mrs Lifestyle coaches in Dubai. If you have an injury or pain, check with a doctor or physio before starting a new exercise.
Want results faster? Train with a coach.
Good form is step one. A coach makes sure every session moves you forward: the right exercises, the right weights and a plan for your food.
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