Barbell back squat

How to do barbell back squat

Equipment

barbell, plates, rack, safeties

1. Start standing inside a simple black squat rack with safeties, small symmetrical plates on barbell resting across upper back/trapezius below neck, hands grip just outside shoulders.
2. Feet planted shoulder width.
3. Sit hips down between knees into controlled squat, then stand.
4. Bar stays supported on upper back and follows torso, knees track toes.
5. Rack and safeties never move.

Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.