Squat (Barbell)
Also called Barbell Back Squat, BB Squat
How to do it
Bar across upper traps, feet shoulder-width. Descend until thighs parallel to floor, drive through heels to stand.
Setup
Bar on the upper back, hands as narrow as the shoulders allow, feet shoulder width with toes turned slightly out. Brace the whole midsection before you unrack.
Where you should feel it
Quads and glutes through the drive, with the midsection braced hard. Knees should track over the toes, not collapse in.
When to use it
Your main lower-body strength lift. Program first in the session — 3-6 reps for strength, 6-10 for size.