Barbell Back Squat

Worked muscles

• Quads 100%
• Glutes 70%
• Hamstrings 40%
• Lower Back 30%

Cue

Brace hard, knees track over toes, hit depth.

Rep range 6–10 · +2.5kg progression

Swap / alternatives

• DB Bulgarian Split Squat Quads
• Barbell Front Squat Quads
• Dumbbell Walking Lunge Quads