How to Do the Perfect Barbell Back Squat (Complete Guide)

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

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

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