legs
Barbell Back Squat
Works in
gym
Equipment
barbell
Primary muscles
quads, glutes, hamstrings
Why do it
The king. If you want a strong, capable body, you squat. It builds powerful legs and a braced, strong core, and heavy compound work like this is one of the biggest natural levers you have for testosterone and overall strength. Every serious program I write has a squat in it. Big breath, brace hard, and sit down between your hips with control.
How to do it
Rack the barbell across your upper back, brace your core, and squat to depth with knees tracking over your toes. Keep the bar stacked over mid-foot throughout the descent and drive up through your heels. Maintain a neutral spine and avoid letting your knees cave inward.
What the science says
In a study that matched effort between the two lifts, the barbell squat drove a bigger spike in testosterone and growth hormone right after the session than the leg press did (Shaner et al., 2014, Journal of Strength and Conditioning Research).
Fun fact
The barbell squat was made popular in the 1930s by strongman-wrestler Henry "Milo" Steinborn, back before squat racks were common. It is now one of the three lifts contested in powerlifting, alongside the bench press and deadlift.