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Barbell Back Squat

Primary target: Rectus Femoris (股直肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Barbell + squat rack

Sets & Reps

3-5 sets × 5-8 reps · rest 2-3 min

How to do it

Feet shoulder-width, toes slightly out; sit down between your heels, knees tracking over toes, to thigh-parallel or below, braced throughout.

Common mistakes

Knees caving in, heels lifting, lower back collapsing into a forward lean on the way up

Muscles Worked

Other Exercises for the Same Muscle

Leg Press · Bulgarian Split Squat · Leg Extension