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© 2026 VolyaNot medical advice. Consult a clinician before starting a new programme.

quadriceps·legs

Back Squat

Barbell back squat — foundational lower-body compound.

Real movement reference — Free Exercise DB (CC0).

Highlighted: primary muscle (bright), supporting muscles (light).

Difficulty

3/5

✓AI form-check supported

barbell

Secondary muscles

glutes
hamstrings
core

Form cues

1Feet shoulder-width apart
2Knees track over toes
3Descend until thighs parallel to floor
4Chest up, neutral spine

Common mistakes

Knees caving inward
Heels lifting off the floor
Rounding lower back

Contraindications

Skip or modify this move if you have:

knee injury
Cardiac condition
Hypertension (uncontrolled)

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Back Squat · Volya