How to do the Barbell Squat
Place the bar on your upper back, not on your neck, and step out of the rack.
Stand with feet slightly wider than shoulder width, toes turned out a little.
Squat down by bending your knees and hips until your thighs are at least parallel to the floor, keeping your back straight.
Drive through the floor to stand up, knees tracking over your toes.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 3 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Glutes, Hamstrings, Adductors, Lower back
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Squat doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
- 5x5 workout program: a 12-week plan to get strongHow the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
