QuadsBarbellintermediate
Barbell back squat
Secondary: Glutes, Hamstrings, Core
Strength
3–5
reps · long rest
Hypertrophy
6–10
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Brace as if preparing for a punch, then sit the hips down and back.
- Keep the bar over mid-foot; knees track over the toes.
- Drive the floor away and finish tall without hyperextending the lumbar spine.
Common mistakes
- Knees collapsing inward
- Heels lifting
- Losing upper-back tightness