SHIFT Fit
Barbell back squat
Barbell back squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with bar on upper back inside rack.
- Squat then stand within safety bars. Set the rack safeties to catch the bar below the intended squat depth.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Set the rack safeties to catch the bar below the intended squat depth. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 5 reps; 75s rest between sets. | full gym |
| advanced | 2 sets × 8 reps; 75s rest between sets. | full gym |
| advanced | 3 sets × 8 reps; 90s rest between sets. | full gym |
| advanced | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Set the rack safeties to catch the bar below the intended squat depth.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.