Barbell Squat
The barbell back squat is the king of all exercises. It trains the entire lower body and core while producing the highest hormonal response of any lift. If you only do one leg exercise, make it squats.
How to Perform
Position the bar on your upper traps (high bar) or rear delts (low bar).
Feet shoulder-width or slightly wider, toes pointed out 15-30 degrees.
Brace your core hard, take a deep breath, and descend by breaking at the hips and knees simultaneously.
Squat down until your hip crease drops below your knee (parallel or below).
Drive up through your midfoot, keeping your chest up and knees tracking over your toes.
Common Mistakes to Avoid
Not squatting deep enough — partial squats leave quad and glute gains on the table.
Caving knees inward (valgus collapse) — push knees out over your toes.
Rounding the lower back at the bottom (butt wink).
Rising onto your toes instead of driving through your midfoot.
Muscle Activation
Variations
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