Barbell Back Squat

Primary: Quads
Secondary: Glutes, Core
Equipment: Barbell
Type: Strength
Frames: 3

Barbell Back Squat, female athlete, 3 sequential frames — female

How to perform it

01 Set the bar across your upper back on the shelf made by your rear shoulder muscles, not on your neck.
02 Grip the bar firmly, pull your elbows down and squeeze your shoulder blades together to lock it in place.
03 Unrack, step back and set your feet shoulder-width apart with your toes turned out slightly.
04 Take a big breath, brace your core hard, then sit down and back, pushing your knees out over your toes.
05 Descend until your hip crease is at or just below the top of your knee, keeping your chest up.
06 Drive through your whole foot to stand, keeping the bar stacked over your midfoot the entire way.

In the API

GET /v1/exercises/barbell-back-squat

{
  "slug": "barbell-back-squat",
  "name": "Barbell Back Squat",
  "primary_muscle": "quads",
  "equipment": "barbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}

Also known as

back-squat-barbell, back-squat

These slugs resolve to this same entry, so naming differences between your data and ours do not become missing images.