Back Squat
Squat with the bar across your traps, a strength staple for legs.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell and rack
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Barbell and rack
How to do the Back Squat
4 steps, in the order you do them.
- Place the bar on your traps, lift it off the rack and take two steps back, with your feet shoulder-width apart and toes pointing slightly out.
- Take a breath, tighten your abs and lower by bending your hips and knees at the same time.
- Go down until your thighs are parallel to the floor or lower, with your knees in line with your feet.
- Push up by driving through your whole foot, keeping your chest up.
Muscles worked
Common Back Squat mistakes
What goes wrong most often when you do the Back Squat, and how to fix it.
Your hands are too wide and the bar moves on your back.
Grip the bar just outside your shoulders and squeeze your upper back to give it a firm shelf.
Your hips rise before your chest as you come out of the bottom.
Drive through your whole foot and raise your chest at the same time as your hips, as if pushing the bar toward the ceiling.
Your knees cave inward on the way up.
Push your knees out so they follow the line of your feet all the way up.
Alternatives to the Back Squat
They work the quads with other equipment, including options for training at home.
Calculate your Back Squat 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
| % of 1RM | Weight | Reps |
|---|---|---|
| 70% | 52.5 kg | — |
| 75% | 57.5 kg | 10 |
| 80% | 60 kg | 8 |
| 85% | 65 kg | 5 |
| 90% | 67.5 kg | 3 |
| 95% | 72.5 kg | 2 |
Sets and reps
This is how Mobbe routines program it. It appears in 24 of the 36 routines.
- Beginners3 × 8–12
- Experienced3 × 8–10
- Rest2 to 4 min
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 8–12 | 2:30 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:30 |
| Intermediate Upper-Legs 4 Days | Intermediate | 4 × 6–8 | 3:00 |
| Intermediate PPL 6 Days | Intermediate | 4 × 5–8 | 3:30 |
| Intermediate Full Body 3 Days | Intermediate | 4 × 5–8 | 3:00 |
| Upper-Legs 5 Days | Intermediate | 4 × 6–8 | 3:00 |
| PPL 3 Days | Beginner and intermediate | 4 × 6–10 | 2:30 |
Rest between sets, in minutes. And 16 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Back Squat
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Core specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More quads exercises
Front SquatQuads · Barbell and rack
Trap Bar DeadliftQuads · Other
Dumbbell Goblet SquatQuads · Dumbbells and kettlebell
Single Leg ExtensionQuads · Machine
Frequently asked questions
What muscles does the Back Squat work?
The Back Squat works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 and a half minutes of rest. With more experience, 3 sets of 8 to 10 reps with 3 minutes of rest.
Which routines include the Back Squat?
It appears in 24 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Core specialization · Beginner.