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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Barbell Back Squat

Also called Squat, High-bar squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, lower back, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Brace hard before each rep
  2. 2Sit down between your heels
  3. 3Go as deep as you can with a neutral back

Most common mistake

Cutting depth to load more plates.

Watch a demo

Good for

  • Ranked #3 for American football
  • Loads the muscle while it’s stretched
  • Easy to keep adding weight
  • Carries straight over to American football

Compare with

vs Leg Pressvs Barbell Hip Thrustvs 45° Back Extension
A
For glutes
#7 of 29
See the full list →
Research
76
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 762 studies
Target tensionStrong
Loaded stretchExcellent
ProgressionExcellent
Low costFair

Deep squats grew the glutes about three times more than half squats in one study.

  • Kubo et al., 2019 · Trial: Full squats grew the glutes (+6.7% vs +2.2%) and adductors (+6.2% vs +2.7%) more than half squats. Quad growth was similar. (17 untrained men; 10 weeks.)
  • Plotkin et al., 2023 · Trial: Hip thrusts and squats grew the glutes similarly over 9 weeks; squats also grew the quads and adductors more. (Untrained participants; wide confidence intervals for glute growth.)

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ASmith Machine Hip ThrustMachine
  • ARomanian DeadliftBarbell

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