FormTwin › Exercises › Back Squat

What muscles does the Back Squat work?

The back squat is the classic lower-body strength builder, loading the quads and glutes through a deep range of motion.

Primary muscles worked

Secondary muscles worked

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How to do the Back Squat

  1. Set the bar on your upper traps, not your neck.
  2. Unrack and step back with feet shoulder-width, toes slightly out.
  3. Brace your core and break at the hips and knees together.
  4. Descend until your hip crease is below your knee, chest up.
  5. Drive up through mid-foot, knees tracking over your toes.

Common mistakes

Variations

Front squatGoblet squatBulgarian split squat

Frequently asked questions

Do squats work glutes or quads more?

The back squat trains both, but emphasis shifts with depth and stance: deeper squats and a wider stance recruit more glutes and adductors, while a more upright, narrower stance emphasises the quads.

Are squats enough for leg day?

Squats build the quads and glutes well but under-train the hamstrings. Pair them with a hip-hinge like the Romanian deadlift for balanced leg development.

Why do I feel back squats in my lower back?

Your erector spinae works to keep your torso upright. Feeling some fatigue there is normal, but sharp pain usually means the hips are rising too fast or the core isn't braced.

Related exercises

DeadliftBench PressPull-UpPush-UpOverhead Press

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.