Quadriceps
Barbell Back Squat
4 × 6–8 · Intermediate · Barbell
How to do it
- Set the bar at shoulder height and position it across your upper back, not your neck.
- Unrack, take two small steps back, and set your feet about shoulder-width apart.
- Brace your trunk, sit down between your hips until thighs are near parallel, keeping knees tracking over toes.
- Drive through the whole foot to stand tall, then repeat.
Coach tip: Start lighter than you think and add weight only when every rep looks the same.
About this exercise
The quadriceps extend the knee and power squats, lunges, stairs and sprinting. Training them directly builds strong, resilient knees and the leg drive behind almost every athletic movement.
Primary muscles
Quadriceps — rectus femoris, vastus lateralis, vastus medialis
Also working
Glutes, adductors, calves
Common mistakes
- Letting the knees cave inward as you push up
- Rushing the lowering phase instead of controlling it
- Cutting depth short once the weight gets challenging
Form & safety — Track your knees in line with your toes and keep your whole foot planted. Progress the load gradually — tendons adapt more slowly than muscles.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.