Barbell back squat
Barbell back squat adds a bar across your upper back to a squat and works your thighs, hips and seat. It builds lower-body strength for everyday tasks such as standing from a chair, climbing stairs and lifting things from the floor.
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You perform the familiar squat pattern while supporting a barbell across your upper back. The movement takes you from standing into a lowered position and back up, with most of the effort felt through the front of your thighs and your seat. Your middle and lower back also work to keep the bar steady over you.
The change is the barbell added across your upper back, which increases the load without changing the basic squat pattern. You will notice more demand through your legs and hips, while your middle and lower back work to keep the load stable. Choose it when bodyweight squats feel familiar and you want to build strength with added resistance.
Choose this movement to build strength for standing up, climbing steps and handling objects from a low position. It also asks you to keep your whole body organised while your legs do the main work. It suits you if you are comfortable squatting without weight and can support a bar securely across your upper back.
Because the barbell asks for steady control, it fits well near the start of a lower-body session, while you feel fresh and focused. It can also serve as the main squat movement in a general strength session. When a barbell is unavailable, a bodyweight squat keeps the same basic movement pattern without added equipment.
How to do it
Stand with the barbell across your upper back and your feet about shoulder-width apart.
Grip the bar just outside your shoulders, with your elbows pointing down towards the floor.
Brace your middle and keep your chest comfortably lifted before beginning the squat.
Bend your knees and hips to lower yourself until your thighs are roughly parallel to the floor.
Keep your knees moving in the same direction as your toes throughout the descent.
Press through your feet to straighten your legs and return to the starting position.