fitubaBarbell back squat
Quads · barbell. Bend at the hips and knees while keeping your heels down.
Main muscle: Quads
Also works: glutes · hamstrings · abs
Equipment: barbell
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Bend at the hips and knees while keeping your heels down.
- Bar on your traps, not your neck; take a breath and brace your core before going down.
- Knees tracking over your toes; go as low as you can keep a neutral back.
- With heavy loads, use a rack with safety pins.
Common mistakes
- Knees caving in.
- Lifting your heels or shifting onto your toes.
- Rounding your lower back at the bottom.
Alternative
No equipment, or want to switch it up: Goblet squat.
Log it in one message
Type or say: “Did 3x10 squat with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the barbell back squat work?
Main: quads. Also working: glutes and hamstrings and abs.
How many sets and reps of squat?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is the total on the bar.
How do I log squat in Fituba?
In your account, open Train, pick Squat and add its sets, reps and load; or type “Did 3x10 squat with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Quads). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More quads exercises
Fituba documentation · Who's behind it and editorial method ·