Barbell Back Squat

The Barbell Back Squat has long been considered the king of all lifts. It trains the quads, glutes, hamstrings, and spinal erectors, while also demanding mobility and stability from head to toe. As one of the most fundamental strength movements, it underpins athletic development across virtually all sports.

In practice, the back squat involves loading a barbell across the shoulders and descending until the hip crease passes below the knee, before driving back up with power. Performed correctly, it develops lower-body strength, hypertrophy, and athletic performance like no other exercise. It also builds resilience in the trunk and improves overall movement coordination.

Programming options are endless. Heavy sets of 3–5 reps build raw strength, moderate 8–12 rep sets drive hypertrophy, and lighter loads performed as speed squats improve power output. In the RB100 framework, 10×10 “German Volume” squatting is a brutal but effective way to hit 100 reps while building mental toughness.

Common pitfalls include knees collapsing inward, heels lifting, or failing to reach depth. Correct these with mobility work, lighter loads, and focusing on consistent bracing. A neutral spine and engaged core are essential for safety. Using spotters or safety bars is recommended when lifting heavy.

The barbell squat remains a benchmark in most training programs because of its transfer to sport and daily life. From jumping higher to running faster, the benefits are wide-reaching. For athletes competing in HYROX or functional fitness, building squat capacity directly improves wall ball performance and overall leg endurance.