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How to do the Back Squat

The Back Squat is a compound barbell exercise that mainly works your quads and glutes, with help from your adductors and lower back. Focus on three things: brace before you descend; knees track over your toes; keep the bar over mid-foot.

QuadsGlutesAdductorsLower backBarbell

Setup

  1. 1Bar on upper back
  2. 2Feet shoulder-width, toes slightly out

Three cues

  1. 1Brace before you descend
  2. 2Knees track over your toes
  3. 3Keep the bar over mid-foot

Most common mistake

Knees cave inward

Push them out

In Hindi · हिन्दी में

  1. 1नीचे जाने से पहले पेट कसें
  2. 2घुटने पंजों की दिशा में
  3. 3बार पैर के बीच के ऊपर रखें

आम गलती: घुटने अंदर आएँ तो, उन्हें बाहर धकेलें

Alternatives to the Back Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Back Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.