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Exercise handout — move better, feel better.
Barbell Back Squat
Classic barbell squat with bar across upper back. Foundational strength movement for lower body.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: Safety squat bar, Front squat
Dosage
4
Sets
6
Reps / Time
180 sec
Rest
2 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Rack barbell at upper chest height
- Step under bar, position across upper traps (high bar) or rear delts (low bar)
- Feet shoulder-width apart, toes slightly turned out
Step 1 of 4
Unrack bar, step back into position
Step 2 of 4
Initiate squat by breaking at hips and knees together
Step 3 of 4
Descend until thighs are at least parallel to floor
Step 4 of 4
Drive through feet to stand, keeping chest up
Breathing
- Big breath and brace before descent
- Hold through the rep or exhale on the way up
Form Cues
- Keep chest up and core braced
- Knees track over toes
- Drive knees out if they want to cave
- Full extension at top
Common Mistakes to Avoid
- Rounding the back
- Knees caving inward
- Rising onto toes
- Not hitting depth
- Losing balance forward
Safety Information
Use safety bars/spotters. Master goblet squat form first.
Progressions
Add weight, pause squats, tempo work
Regressions
Goblet squat, box squat, lighter load
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.