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The Better Me

Exercise atlas

Barbell exercise

Barbell back squat

Bend the hips and knees together, then stand against resistance. Descend with the bar balanced across the upper back, then drive upward through the feet.

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Movement
Squat
Difficulty
Beginner
Mechanics
Compound
Posture
Standing

Muscles involved

Equipment and setup

Required: Barbell, Squat rack.

  • Set the feet around shoulder width.
  • Brace the trunk before descending.

How to perform the movement

  1. Bend the knees and hips together.
  2. Reach a controlled depth.
  3. Stand while keeping the feet planted.

Technique cues

  • Track the knees with the toes.
  • Keep pressure across the whole foot.

Interactive preview

Movement guide

Rest position preview for Barbell back squat

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