Barbell Back Squat: Guide — Training Compass

Use a barbell to train the thighs, hips, upper back, and trunk to work together during squatting and standing.

Get ready

Confirm that the rack is stable. Set both hooks to the same height, slightly below the bar's position on your upper back.
Set both safety arms to the same height, slightly below the bar's lowest position during your squat.
With the empty bar, perform one controlled squat and lower a little farther at the bottom to confirm that both safeties catch the bar without being touched during a normal repetition; do not begin if you cannot confirm this.
If plates are added, load equal weight on both sides and install a locking collar outside the outermost plate on each side to prevent the plates from sliding.
Face the rack and step under the bar, placing it securely on the muscles of your upper back rather than your neck. Grip the bar firmly with both feet directly beneath it.
Brace your abdomen while breathing, then stand to unrack. Take only enough steps backward to clear the hooks, then set your feet about shoulder-width apart with your toes at a comfortable angle.

Bend your hips and knees together and move your hips down and back. Keep your feet planted, knees tracking in the direction of your toes, and the bar balanced over your feet.
Descend only while the bar remains above the safeties and the movement stays controlled, then press through both feet to stand.

Look forward and walk ahead until the bar lightly contacts both uprights. Keep it against them and bend your knees slowly until the bar rests securely on both hooks; only then release your grip.

Breathe in and brace before each descent, then breathe out as you approach standing. Do not hold your breath throughout the set or between sets.

Rest about 120 seconds between sets; take longer as needed for breathing and movement control.

Use the empty bar or less weight. If reducing squat depth, reset the safeties so they can still catch the bar.
Optional bodyweight squat: stand about shoulder-width apart, bend hips and knees to move your hips down and back, then stand through planted feet. Use less depth if needed.

Optional: Increase the load slightly only when the unrack, every repetition, and the rerack remain stable and, after the set, you are still confident you could complete at least 2 more repetitions with the same controlled form.
Optional: Take about 3 seconds to descend.
Optional: Pause briefly at your lowest stable position.

Resting the bar on the neck; taking excessive steps after unracking; lifting the heels or allowing the knees to collapse inward; losing a stable back position; lowering the bar after confirming only one rack hook.

The rack or safeties are not correctly set; inability to unrack or rerack steadily; sharp or worsening pain in the knees, hips, neck, or lower back; dizziness, pronounced loss of balance, or loss of control of the bar path.