Take care with: knees, lower back, neck
If you have trouble with your knees or lower back or neck, check with a doctor or physio first. In the app we automatically swap this exercise for a gentler one when you report it.
Barbell back squat
How to
- 1
Rest the bar on your upper back, not your neck, and grip it firmly.
- 2
Step out of the rack, set your feet shoulder-width apart and breathe into your belly.
- 3
Lower yourself under control, knees tracking over your toes, chest up.
- 4
Drive back up and exhale at the top.
Tips
Start with an empty bar and add weight only once your technique is clean.
Use the safety pins for heavier sets.
Part of these programs
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