Tsunami Barbell
    Barbell Back Squat
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    Legs
    Compound Movement

    BARBELL BACK SQUAT

    The king of lower body exercises. Builds quad, glute, and core strength while developing full-body coordination.

    KEY TARGETS
    • Primary MuscleLegs
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Position the barbell at upper back height. Duck under, place bar on rear delts (low bar) or traps (high bar). Grip wider than shoulder width.

    Unrack by standing up, take 2-3 steps back.

    Execution

    Take a deep breath, brace core. Break at hips and knees simultaneously. Descend until hip crease is below knee.

    Drive through whole foot to stand. Exhale at top.

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    Key Cues

    • Chest up, shoulders back throughout

    • Knees track over toes—don't let them cave

    • Weight stays over midfoot

    • Full depth: hip crease below parallel

    • Drive through entire foot on ascent

    Common Mistakes

    • Chest collapsing forward

    • Knees caving inward (valgus)

    • Heels coming off ground

    • Not hitting depth

    • Losing core tension at bottom

    READY TO LIFT?

    Add the Barbell Back Squat to your next training cycle. The next week can change from what you logged.

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