At a glance
- Main muscle
- Quads
- Also works
- Glutes, core and adductors
- Equipment
- Barbell
- Rep range in Mitta
- 5 to 10 reps
- Skill level
- Intermediate
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Brace your core before you descend.
- Knees may travel past your toes.
- Go as deep as you can with a neutral back.
Pick a weight you can lift for 5 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Deep squats gave more glute and adductor growth than half squats, and as much glute growth as hip thrusts plus more quad growth; high fatigue and technical demand, so not an S.1,2
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Smith Machine Squat · Machine · rating A
- Pendulum Squat · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the barbell back squat.
Let Mitta set the weight.
Mitta plans the barbell back squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
barbell back squat
What muscles does the barbell back squat work?
The barbell back squat mainly trains your quads. Your glutes, core and adductors help.
How many reps of the barbell back squat should I do?
Mitta plans the barbell back squat at 5 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the barbell back squat?
Good alternatives that train the same muscle are the hack squat, Smith machine squat and pendulum squat.
Is the barbell back squat good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the barbell back squat have rating A?
Deep squats gave more glute and adductor growth than half squats, and as much glute growth as hip thrusts plus more quad growth; high fatigue and technical demand, so not an S.
Sources
- Kubo et al. 2019, EJAP (diepe vs halve squat: meer bil- en adductorengroei, quads gelijk) doi.org/10.1007/s00421-019-04181-y
- Plotkin et al. 2023, Front Physiol (hip thrust vs squat: gelijke bilgroei, squat meer quad- en adductorgroei) doi.org/10.3389/fphys.2023.1279170