Legs · Barbell

Barbell Squat

How to do the barbell squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Barbell Squat

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Stand with feet shoulder-width apart, barbell across upper back. Bend knees and hips to lower body until thighs are parallel to the ground. Push through heels to return to starting position.

1Feel your quads, glutes, and core working together as you descend and ascend
2Maintain a stable braced torso and strong arch through your feet
3Drive your knees outward and engage your hips as you stand

Common mistakes

Avoid letting your knees cave in; keep them aligned with your toes
Don't lean too far forward or round your lower back
Avoid bouncing at the bottom or cutting depth short; control the movement

Muscles worked

The barbell squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

QuadsPrimary
GlutesPrimary
HamstringsSupport
Lower BackSupport
CalvesSupport
Upper AbsMinor

Barbell Squat strength standards

See how your barbell squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM155 lb
Silvere1RM225 lb
Golde1RM307.5 lb
Platinume1RM392.5 lb
Diamonde1RM442.5 lb
Champione1RM482.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the barbell squat for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More quads exercises

See all quads exercises →

Last reviewed April 2026.