quads
Barbell back squat
Foundational lower-body strength.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Set the bar on your upper back in the rack.
- Unrack and step back, feet shoulder-width.
- Sit back and down, chest up.
- Drive through your heels to stand.
Beginner tips
- Knees track over toes, chest up.
- Brace your core before each rep.
- Use a rack with safeties.
Keep in mind: Start with just the bar to learn the movement.
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