compound · Squat
Barbell Back Squat
Barbell Back Squat is a compound squat movement for quads, using Olympic Barbell and Power Rack. It also works glutes, hamstrings and lower back. 4 sets of 5-8, 3 min rest.
- Primary muscle
- Quads
- Equipment
- Olympic Barbell and Power Rack
- Difficulty
- Advanced
- Sets and reps
- 4 × 5-8
- Rest
- 180s
- Force
- push
How to do it
- 1Set up
Bar on the rear delts, pins set at mid-chest, safeties one notch below the bottom.
- 2The cue that matters
Break at the hips and knees together, knees track over the toes, chest stays proud.
- 3Work it
4 sets of 5-8, resting about 3 minutes between them.
Muscles worked
Quads does most of the work. Glutes, hamstrings, lower back and core take the rest.