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Explore/Glutes

Barbell Back Squat

Also called Squat, High-bar squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, lower back, abs

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Brace hard before each rep
  2. 2Sit down between your heels
  3. 3Go as deep as you can with a neutral back

Most common mistake

Cutting depth to load more plates.

Watch a demo
A
For glutes
#7 of 29
See the full list →
Research
76
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 762 studies
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%2/5

Deep squats grew the glutes about three times more than half squats in one study.

  • Kubo et al., 2019: Full squats grew the glutes (+6.7% vs +2.2%) and adductors (+6.2% vs +2.7%) more than half squats. Quad growth was similar. (17 untrained men; 10 weeks.)
  • Plotkin et al., 2023: Hip thrusts and squats grew the glutes similarly over 9 weeks; squats also grew the quads and adductors more. (Untrained participants; wide confidence intervals for glute growth.)
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
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