Back squat: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, brace your core.
Sit down between your hips, knees tracking over toes.
Push the floor away and stand tall.

What you should feel

Your thighs and glutes working hard as you stand up; your lower back and knees should not hurt.

Common mistake

Knees caving in; think about pushing them out in line with your toes.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Inner thighs Lower back Abs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Questions

What muscles does the back squat work?

Back squat mainly works your quads and glutes. It also helps your inner thighs, lower back, and abs.

Can I do the back squat at home?

Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the back squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Back squat