Library / Quadriceps
Barbell Back Squat
Barbell · Squat · Compound
QuadricepsGlutes AdductorsErector SpinaeCoreHamstrings
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Adductors, Erector Spinae, Core, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 180 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Wedge the bar securely across your upper traps (high bar) or rear delts (low bar).
- Take a deep 360 degree breath into your midsection and brace before descending.
- Sit down between your hips while tracking your knees directly over your toes.
- Hit hip-crease below parallel and drive your upper back into the bar on the way up.
Joint & safety considerations
Filtered for Knee, Lower Back sensitivity. When you flag knee or lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Dumbbell or Kettlebell Goblet Squat | Dumbbell swap | Dumbbell |
| Kettlebell Clean & Front Rack Squat | Kettlebell swap | Kettlebell |
| Resistance Band Front-Racked Squat | Bands swap | Bands |
| Tempo Bodyweight Air Squat (3-1-1) | Bodyweight swap | Bodyweight |
| Double Kettlebell Front Rack Squat | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.