Barbell Back Squat
The Barbell Back Squat primarily works the Gluteus Maximus, with secondary activation of the Rectus Femoris, Vastus Lateralis, Vastus Medialis and stabilizer support from the Adductor Magnus, Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
Barbell squat with bar on upper back descending to parallel or below.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Vastus Lateralis (quadriceps)
- Secondary Muscle Vastus Medialis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position bar on upper back across trapezius. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Quadriceps, Gluteus Maximus.
Alternative Exercises
Get this data via the REST API or MCP Server.