What muscles does a barbell back squat work?

The barbell back squat mainly works the quads, glutes, with help from the abs, hamstrings.

How many sets and reps of the barbell back squat should I do?

At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Barbell back squat: how to do it with proper form

Works the quads, glutes. Equipment: Barbell + rack. Level: advanced.

Also called: back squat, barbell squat.

Barbell back squat, start position — Fig. 1 — Start

Barbell back squat, end position — Fig. 2 — End

Step by step

01Bar on upper back, brace hard.
02Squat as deep as you can while keeping your back neutral and heels down — parallel or below if your mobility allows.
03Drive up through mid-foot.

Common mistake

Knees caving inward.

Sets, reps and how often

Sets: 3–5 sets
Reps: 3–8 reps for strength, 8–12 for size
Rest: 2–3 minutes between heavy sets
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Easier · IntermediateRomanian deadlift →

Barbell back squat FAQ

What muscles does a barbell back squat work?: The barbell back squat mainly works the quads, glutes, with help from the abs, hamstrings.
How many sets and reps of the barbell back squat should I do?: At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common barbell back squat mistake?: Knees caving inward.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.