Barbell Squat Form: The Back Squat Step by Step

0 to Elite course · Lesson 54 of 100 · Level 3: Novice to Intermediate

The barbell back squat is one of the best lower body exercises there is, but only if your form holds up as the weight climbs. This lesson takes the squat pattern you already know and puts a bar on your back, safely.

Before you load the bar

In lesson 13 you learned the squat pattern with a goblet squat. You should be able to do 3 sets of 10 goblet squats to a good depth, with your heels down and chest up, before moving to the barbell. If you cannot yet, keep practising that first. The barbell adds load, not a new movement.

You will also use the bracing from lesson 12 on every single rep. Squatting with a bar on your back without bracing is like lifting a heavy box with a wobbly table under it.

Setting up in the rack

1. Set the safety bars first. Put the rack safeties just below the bottom of your squat. If you fail a rep, you can lower the bar onto them. Never skip this.
2. Set the bar height at about mid chest, so you can unrack it with a small knee bend rather than standing on tiptoe.
3. Grip: hands evenly spaced, a little wider than your shoulders. Narrower grips keep your upper back tighter if your shoulders allow it.
4. Bar position: duck under and place the bar on the meaty part of your upper back, across the top of your shoulder blades, not on your neck. Squeeze your shoulder blades together to make a shelf.
5. Unrack: brace, stand up with the bar, and take two or three small steps back. No more.

The movement

Stance: feet roughly shoulder width, toes turned out slightly. Small adjustments are normal; find the stance that lets you reach depth comfortably.

Descent: take a big breath, brace, then sit down between your heels. Your hips and knees bend together. Let your knees travel forward and out over your toes. This is normal and safe for healthy knees.

Depth: aim for the crease of your hip to drop to around the level of your knee, or lower if you can keep your back position. Squat as deep as you can while your lower back stays neutral.

Drive up: push the floor away through your whole foot, keep your chest and hips rising at the same speed, and breathe out near the top. Re-brace before the next rep.

Cues that help

• “Spread the floor” with your feet to keep your knees out.
• “Chest proud” to stop your torso folding forward.
• “Whole foot” to keep your heels down.

Common mistakes and fixes

• Knees caving in on the way up. Lower the weight and think “knees out”. Strengthening the hips helps; see our full guide on exercises to strengthen your knees.
• Hips shooting up first. Your chest drops and the squat turns into a good morning. Lighter weight, slower descent, and think “chest and hips rise together”.
• Heels lifting. Often an ankle mobility issue. Try the drills in lesson 22, or a small heel raise or flat, firm shoes.
• Losing the brace at the bottom. Take a bigger breath before you descend and do not relax at depth.

Progressing and regressing

Regress: go back to goblet squats or box squats to a bench if depth or control is poor. Progress: start with an empty bar, add small jumps each session while every rep looks the same, and later use the rep ranges from lesson 51. Film yourself from the side every few weeks to check your form. Once your back squat is solid, front squats and pause squats are useful variations, but they are tools for later. For now, the goal is a hundred identical, well-braced reps before you worry about anything fancier.

Stop and get it checked if you feel sharp pain in your knees, hips or back during squats, or pain that lingers for days. See your GP or a physiotherapist before you load the movement again.

Your action steps

1. Test yourself: 3 sets of 10 goblet squats to good depth. Pass this before you use a barbell.
2. Practise the full rack set-up, including the safety bars, with an empty bar three times.
3. Do 3 sets of 5 with the empty bar and film one set from the side.
4. Compare your video with the mistakes list and pick one cue to focus on next session.

Frequently asked questions

How deep should I squat with a barbell?

Aim for your hip crease to reach about knee level or lower, as long as your lower back stays neutral. Depth can improve over time with practice and mobility work.

Is it bad if my knees go past my toes when squatting?

No. For healthy knees it is normal and necessary for most people to reach good depth. Keep your heels down and knees tracking over your toes.

Where should the bar sit on a back squat?

On the muscles of your upper back, across the top of your shoulder blades, not on your neck. Squeeze your shoulder blades together to make a firm shelf.

Keep going

Previous: Lesson 53: Periodisation Made Simple: Planning Your Training in Blocks

Next: Lesson 55: Deadlift Form Step by Step: Pull Heavy, Stay Safe

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