Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
Barbell Squat Back Pov
4 steps Updated 29/08/2026
Barbell Squat Back Pov is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Position yourself under a barbell resting on a squat rack. Place the barbell across your upper back and grip the bar with your hands slightly wider than shoulder-width apart.
- Lift the bar off the rack and take a step back, standing with your feet shoulder-width apart.
- Keep your chest up, and maintain a neutral spine. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees until you are fully upright. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Barbell Squat Back Pov
Add it to your program
Build a program