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barbell squat Activity intensity • High
✓ shoulder safe
✓ wrist safe
Barbell Back Squat
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: adductors, erector spinae, core, hamstrings
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
180s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Wedge the bar securely across your upper traps (high bar) or rear delts (low bar).
- Take a deep 360 degree breath into your midsection and brace before descending.
- Sit down between your hips while tracking your knees directly over your toes.
- Hit hip-crease below parallel and drive your upper back into the bar on the way up.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Machine Hack Squat
machine • intermediate • Rest 150s
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45-Degree Sled Leg Press
machine • beginner • Rest 120s
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Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s
Same movement pattern
Barbell Front Squat
barbell • advanced • Rest 150s