Squat · Gym
Barbell Back Squat
The Barbell Back Squat is a squat for the quads and glutes, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Bar sits on your upper back, not your neck
- Sit back and down, knees follow your toes
- Chest up, back flat, eyes forward
Coach’s tip
Racks busy? Use the Smith machine or do goblet squats.
Sets and reps
How the 21 BindTrue programs that use it dose the Barbell Back Squat:
- Sets
- 3–5
- Reps
- 3–10
- Rest
- 2 min to 3 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Legs & core: 4 × 6–8 · 5 days a week
- Action Heroine Lower strength: 4 × 6–8 · 4 days a week
- Swimsuit Model Glutes B: 4 × 6–10 · 4 days a week
- Cover Model Legs & abs: 4 × 6–8 · 5 days a week
- Glute Builder Glutes B: 3 × 6–10 · 4 days a week
- Hourglass Build Glutes B: 4 × 6–10 · 4 days a week
- Strong & Confident Squat + Bench: 4 × 4–6 · 3 days a week
- Chest Like Armor Lower A: 4 × 5–8 · 4 days a week
- Sleeve Stretcher Lower A: 3 × 5–8 · 4 days a week
- V-Taper Builder Squat: 4 × 5–8 · 4 days a week
- Six-Pack Reveal Lower A: 4 × 5–8 · 4 days a week
- Tree Trunk Legs Legs A: 4 × 5–8 · 4 days a week
- Five-Day Mass Builder Lower: 4 × 6–8 · 5 days a week
- Pure Strength Squat: 5 × 3–5 · 3 days a week
- Athlete Mode Squat day: 4 × 4–6 · 3 days a week
- Golden-Era Split Legs: 4 × 6–8 · 6 days a week
- Push Pull Legs Legs A: 4 × 5–8 · 6 days a week
- Full Body 3×/Week Full body A: 3 × 6–8 · 3 days a week
- Upper/Lower 4-Day Lower A: 4 × 4–6 · 4 days a week
- Beginner Strength 12 Weeks Day A: 3 × 5–8 · 3 days a week
- Glutes & Tone Glutes B: 4 × 6–10 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.