Barbell Squat

The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.

Legs Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Quads

Secondary

Glutes

Step by step

Set the bar in a rack at about chest height and step under it to rack it across your upper back.
Grip the bar slightly wider than shoulder width, brace your core, and step back from the rack.
Stand with feet shoulder-width apart, toes turned slightly out, and chest tall.
Push your hips back and down, bending the knees to squat down until your hips reach below the knees.
Drive through the full foot to stand back up, keeping the chest tall and bar path straight.
Lock out the hips and knees at the top, reset your breath and brace, and repeat for clean reps.

Log your sets. After a few weeks you will see whether it is moving. Free.