KHANFIT
1 · Start
2 · End position

Barbell Back Squat

Barbell Back Squat

LegsSquat rack + barbellIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesHamstringsLower backAbs

Primary muscle

Quadriceps + glutes

Secondary

Hamstrings, lower back, core

How to do it

Bar on your upper back, feet shoulder-width. Breathe in, brace your core, sit the hips back and down, then drive up through the feet. Set the safety bars.

Common mistake

Knees caving in; heels lifting; lower back rounding at the bottom.

Alternative

Smith Machine Squat · Leg Press
Smith Machine SquatLeg Press

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

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