Barbell back squat

In this video, Head Coach, Adrian Ball covers the Barbell Back Squat. The Barbell Back Squat is a fantastic exercise for the overall development of the lower body including the Glutes, Quadriceps and Hamstrings.


  1. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
  2. Stand under the bar with your feet at about shoulder-width apart.
  3. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck.
  4. Now take your hands over the back and grip the bar where feels most comfortable.
  5. You should now bend at the knees and brace your core in preparation to take the weight off the rack.
  6. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
  7. Take a small step back and stabilize yourself.
  8. Keeping your eyes facing forward slowly lower your body down. Don’t lean forward as you come down. Your bum should come out and drop straight down.
  9. Squat down until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.


It’s important to note, whilst many people will suggest depth for squatting – we must only perform movements in the range of motion that is comfortable. This should not be an excuse for half reps or poor form, but if squatting extremely deep causes discomfort – simply don’t squat quite so deep. If you struggle with the barbell back squat, we suggest you try out the goblet squat, split squat or front squat first. Check out the other leg movements we have available on the site by simply selecting “Legs” in the categories.


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