Squat (Barbell)

With the back squat, the bar rests on your upper back while you sink through your hips and knees. The thighs and glutes do most of the work; your torso helps maintain position.

Also known as: Squat (Barbell).

Back squat.

How to perform this exercise

Place the bar on the upper back, grip outside shoulder width and step out of the rack into a stable stance.
Brace and bend the hips and knees, keeping the knees tracking with the toes and pressure through the whole feet.
Descend to a depth you can control, then push through both feet to stand.

What are you paying attention to?

Take the bar out of the rack in a controlled manner and place your feet in a stable position. Maintain tension in your core, lower in a controlled manner and push away from the floor to return to an upright position. Choose a depth that you can control.

Common mistakes

Avoid tipping toward your toes and releasing your heels.
Don't make the final reps harder by letting your chest sink or suddenly shortening the movement.

Variants and your logbook

Practice the movement pattern first without extra weight while it is still new. The leg press supports your torso; that makes it a different exercise, with its own weight registration.

Explanation by Vytrix · Updated on September 19, 2026.
Source for the movement: ACE — Back Squat. The logbook tips are our practical implementation. No external expert review published yet.