---
title: "Barbell Squat Back Pov"
description: "Position yourself under a barbell resting on a squat rack."
locale: en
slug: barbell-squat-back-pov
url: "https://hi.fitness/exercises/barbell-squat-back-pov"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings","Lats","Lower Back"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/6e88b9bf-barbell-squat-back-pov.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Barbell Squat Back Pov

Position yourself under a barbell resting on a squat rack.

## How to do it

1. 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.
2. Lift the bar off the rack and take a step back, standing with your feet shoulder-width apart.
3. 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.
4. 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.

## Form tips

- Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
- Maintain a neutral spine by keeping your chest up and eyes forward.
- Distribute your weight evenly across your feet to ensure balance and stability.

## Similar exercises

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- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell