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.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
See it in motion
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
Kovo programs the barbell squat for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the split squat
- How to do the step-up
- How to do the lunge
- How to do the squat
- How to do the bulgarian split squat
- How to do the dumbbell bulgarian split squat
Last reviewed April 2026.