How deep should I squat?

Aim to lower your hips until the crease of your hip is level with or slightly below the top of your knees. This depth ensures full muscular recruitment while protecting the joint.

Where should I look during the movement?

Maintain a neutral neck by looking at a spot on the floor about six to ten feet in front of you. Avoid looking straight up or down, as this can compromise spinal alignment.

Should I use a weight belt?

A belt is a tool to help you create intra-abdominal pressure against a heavy load. It is generally recommended for experienced lifters working at high intensities rather than as a substitute for core strength.

Barbell Back Squat Guide: Form, Muscles, and Technique

Master the barbell back squat with our step-by-step guide. Learn proper form to build stronger quads and glutes safely.

How to Perform

Step under the barbell and rest it across your upper trapezius muscles while gripping the bar firmly with both hands.
Unrack the weight by extending your legs and take two small steps back to establish a shoulder-width stance with toes slightly pointed out.
Inhale and brace your core as you lower your hips by bending at the knees and sitting back until your thighs are parallel to the floor.
Keep your chest upright and maintain a neutral spine throughout the descent to ensure proper weight distribution.
Drive through your mid-foot to extend your hips and knees until you return to the initial standing position.
Exhale at the top of the movement and reset your breath before beginning the next repetition.

Common Mistakes

Allowing the knees to cave inward during the ascent
Rounding the lower back under heavy load
Lifting the heels off the floor while descending
Stopping well above parallel depth

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Lower Back
Core

Related Guides

Quads · Legs