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Quads

Barbell squat: how to do it right

The barbell squat works almost your whole leg and makes your core hold your torso. It's the leg exercise you can progress on the most, as long as technique comes before weight.

Main muscle
Quads
Also works
Glutes, Adductors, Hamstrings, Core
Equipment
Barbell and rack
Level
Intermediate
Barbell squat: start position
Start position
Barbell squat: end position
End position

Step by step

  1. Set the bar in the rack at upper-chest height and step under it.
  2. Rest the bar on your upper back, not your neck, and grip it a little wider than your shoulders.
  3. Unrack with both legs at once and take two or three steps back.
  4. Set your feet shoulder width or slightly wider, toes turned out a little.
  5. Breathe in, brace your abs and sit down by moving your hips back and down together, knees tracking over your toes.
  6. Go down until your thighs are at least parallel to the floor, or as low as you can with a neutral back.
  7. Stand up by pushing the floor away with your whole foot, chest up, breathing out at the top.

Tip: Set the rack's safety bars just below your lowest point: if you can't stand up, you leave the bar on them.

Common mistakes

Knees caving in

On the way up, the knees move together. Push them out over your feet, and lower the weight if you can't.

Heels lifting

Your weight shifts onto your toes. Spread it over your whole foot; if your ankles are stiff, try a small plate under your heels.

Back rounding at the bottom

Happens when you go too deep or lose core tension. Go only as low as your back stays neutral and work on mobility.

Hips rising first

If your hips come up before your chest, your back takes the weight. Think about lifting chest and hips together.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Can my knees go past my toes?

Yes. It's normal for them to travel a little forward in a deep squat. What matters is that they track over your feet and your heels stay down.

How deep should I squat?

At least until your thighs are parallel to the floor. Going deeper is fine as long as your back doesn't round.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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