How to Do the Perfect Barbell Back Squat (Complete Guide)
Want to master the barbell back squat — the king of all lower body exercises? You're in the right place.
Perfect Barbell Back Squat Technique
The barbell back squat is the ultimate lower body strength builder, targeting your glutes, quadriceps, hamstrings, and core while building functional power. ChAIron's AI coaching ensures every rep builds maximum strength with perfect form.
Step-by-Step Form Guide
- Setup:Position bar at chest height on squat rack. Step under and place bar on upper traps
- Unrack:Stand up to lift bar off rack, take 2-3 steps back, feet shoulder-width apart
- Descend:Push hips back and bend knees, keeping chest up and core braced
- Depth:Lower until hip crease is below knee caps while maintaining form
- Drive Up:Push through heels, drive knees out, return to standing
Common Mistakes to Avoid
- Knee valgus (knees caving inward)
- Forward lean and chest dropping
- Insufficient depth or partial range
- Weight shifting to toes instead of heels
- Poor breathing patterns and core bracing
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Bar path tracking and stability analysis
- Knee alignment and hip hinge optimization
- Depth tracking for consistent range of motion
- Load progression and intensity recommendations
- Safety alerts for form breakdown
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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