Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Barbell Squat
Legs · Barbell · Primary muscle: Quadriceps
Active
Difficulty3/5
Repetitions1–50
Sets1–10
Tempo3-1-1
Rest120s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Set the rack safety bars appropriately and position the bar securely and evenly across your upper back.
- Grip the bar firmly, stand with your feet in a comfortable shoulder-width squat stance, and keep both feet planted.
- Brace your core, control your chest position, and keep your knees aligned with your toes.
- Bend at your hips and knees together and lower under control while maintaining a neutral spine.
- Descend only as far as your mobility and technique allow without losing foot, knee, or torso position.
- Drive through your feet so your hips and chest rise together, then finish upright without leaning backward.
Muscle focus
Muscles
Primary: Quadriceps
Coaching
Tips
- Use correctly positioned rack safety bars or pins and a spotter when appropriate.
- Maintain three points of contact through each heel and the bases of the big and little toes.
- Keep the bar level and centered across your upper back throughout the repetition.
- Choose a load within your ability that you can control through the full planned range.
Technique check
Common mistakes
- Allowing the knees to collapse inward.
- Lifting the heels from the floor.
- Collapsing the torso excessively forward.
- Rounding the lower back or losing core tension.
- Descending beyond a controllable range of motion.
- Using excessive weight or positioning the bar unevenly.
- Rising with the hips much faster than the chest.
- Bouncing uncontrollably out of the bottom position.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes