Which muscles does the squat (barbell) work?

The squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings and lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the squat (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Squat (Barbell): how to do it and muscles worked

The squat (barbell) mainly works your quadriceps and glutes, with help from your hamstrings and lower back. You need a barbell.

Muscles worked

Main

Helping

How to do the squat (barbell)

1
Set the bar on a rack at upper-chest height, step under it and rest it across your upper back, not your neck. Lift it off, step back and set your feet shoulder-width apart.
2
Brace your core, push your hips back and bend your knees to lower until your thighs are at least parallel to the floor. Drive through your whole foot to stand back up.
3
Lower over 2 seconds, breathe in at the top and hold your brace, then breathe out as you pass the hardest point.

Form tip: Keep your chest up and do not let your lower back round at the bottom; use safety bars set below your depth.

Common questions

Which muscles does the squat (barbell) work?: The squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings and lower back.
What equipment do I need for the squat (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the squat (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.