Barbell Back Squat

QuadsGlutesAdductorsCoreBarbell, rack

Reference video coming soon

Perfect formReference

Check your form

Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle: side on
Height: Hip height
Distance: 3–4 m away

Film from the side, level with your hips
Whole body in frame, feet to the top of the bar
Film a second set from the front to check knee tracking
Good light, fitted clothing, nobody else in shot

Key points

Setup

1Bar sits on upper back, not the neck
2Feet about shoulder width, toes slightly out
3Brace: big breath into the belly before each rep

Execution

1Sit down and back, knees track over toes
2Hip crease reaches at least knee height
3Chest stays proud, bar stays over mid-foot
4Drive up through the whole foot, hips and chest rise together

Common faults

Squatting too shallow
Hips stay well above the knees at the bottom.
Excessive forward lean
Chest drops and the squat turns into a good morning.
Knees caving in
Knees collapse inward on the way up (front view).
Heels lifting
Weight shifts to the toes.