How to Do the Barbell Back Squat: Form, Starting Weight, Sets
The Barbell Back Squat is a barbell exercise that mainly works your quads. Beginners start with 3 sets of 8–12 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Rest the bar on your upper traps (on the muscle, not your neck bone). Set your feet shoulder-width apart with your toes turned out slightly.
- Take a big breath and brace your core. Push your hips back and sit down, letting your knees track over your toes.
- Squat until your thighs are about parallel to the floor, then push through your whole foot to stand back up.
Common mistakes
- Knees caving in: this puts extra stress on your knees and lower back. Think about gently pushing your knees out in line with your toes.
- Heels lifting: your weight has shifted forward. Stay planted through your whole foot, especially your heels.
- Lower back rounding on the way down: squat a little less deep and lighten the weight so you can keep your back straight.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 42.5kg |
| 60 kg woman, beginner | 22.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your knee or lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Barbell Back Squat to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner squat?
DailyFit starts beginners at about 60% of body weight (65% of that for women). For a 70kg man, that's 42.5kg; for a 60kg woman, 22.5kg. We recommend learning the movement with the empty bar first, then adding weight.
Is it bad if my knees go past my toes?
Going a little past your toes isn't the real problem. Knees caving in or heels lifting matter more. If your knees feel off, don't squat as deep, and if the pain sticks around, see a professional.
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