How to do the barbell squat

Step by step

1. Position the barbell at collarbone height.
2. Grab the bar with an even overhand grip (palms facing down).
3. Tuck yourself underneath the bar and place it on top of your trapezius (upper back).
4. Align your feet, engage your abs, take a breath, and unrack the bar by straightening your legs.
5. Take a couple of careful steps back and bring your feet shoulder-width apart.
6. Bring your shoulders back, inhale, and squat until your thighs are parallel to the floor. Keep your heels in contact with the floor.
7. Hold for a moment and press through your heels to bring yourself back to the top. Exhale near the top.
8. Once finished, move forward and rack the barbell carefully before relaxing your body.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell squat

• Push / Pull / Legs4 × 8
• Upper / Lower Strength4 × 6
• Full Body Beginner3 × 8
• 5x5 Strength5 × 5
• Bro Split4 × 8
• Athletic Performance4 × 5
• PPL Advanced5 × 5
• 6-Week Bigger Arms3 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.