Place the Barbell on the upper back (top of the shoulder blades). Brace your abdominals to protect your lower back. Place both feet shoulder width apart. You may turn you toes out. Look forward throughout the movement. Your hips and shoulders should rise and lower at the same tempo. Do not bend at the waist and lower your shoulders....this will put your lower back at risk.
Progress: Sit back, puthing your hips and knees back. Lower your body until your thighs are parallel to the ground. Do not let your knees pass your toes and keep your knees align with the second toe of each foot. Push through your heels and return to the starting position. Remember to raise your shoulders and hips at the same rate. Do not fully extend your knees at the top of the range.
Tips: The Barbell Back Squat exercise can also be performed with a dumbbell, resistance band, weight/plate, medicine ball.
Check out the rest of our best butt/glut exercise playlist.
(Best Gluts) Squat: Barbell on Upper Back #13735
(Best Gluts) Lunges: Walking, Dumbbells #13737
(Best Gluts) Deadlift: Stiff Legged, Dumbbell #13738
(Best Gluts) Lunges: Backward off of Step, Below Neutral, Dumbbells #13600
(Best Gluts) Step Up: High, Dumbbell #13740
(Best Gluts) Deadlift: Dumbbell #13741
(Best Gluts) Leg Press: Shoulder Width, Reclined #12170
(Best Gluts) Split Squat Jumps: Speed/Power Rep #13733
(Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727
(Best Gluts) Butt Blaster Machine #13728
(Best Gluts) Bridge: Upper Back on PHysioball, Dumbbell on Hips #13835
(Best Gluts) Squat: Pistol, Bench #13739
(Best Gluts) Hip Abduction: Seated, Cybex #2841
(Best Gluts) Clams/Hip External Rotation: Ankle Weight, Quadruped Position #13731
(Best Gluts) Lunge: Curtsy, Reverse #13743
(Best Gluts) Hip Extension: Prone on Inclined Bench #13742
(Best Gluts) Lateral Squat Walks: Superband #13732
(Best Gluts) Kickbacks: Resistance Band, Quadruped Position #13730
(Best Gluts) Bridge: One Leg on Step #13736
(Best Gluts) Kickbacks: Ankle Weight, Quadruped #13729