Barbell back squat in the rack
- Intermediate
- Barbell
Knees out, chest up, controlled depth
Muscles worked
- Primary:
- Quads
- Secondary:
- Core, Glutes
How to do it
- Bar on your traps, feet at shoulder width, toes slightly out.
- Sit back and down, knees tracking your toes, until you break parallel.
- Push through your whole foot to rise, keeping your chest up.
Common mistakes
- Letting your knees cave inward.
- Rounding your lower back.
- Lifting your heels.
Tips
- No leg press: set the rack safety bars at the right height.
- Easier alternative: dumbbell goblet squat.