This squat allows for a greater hip hinge motion than other squat variations and targets more of the gluteal musculature. The barbell’s position should be directly above the mid-foot which enables greater stability and force attenuation leading to a better squat.
How to Complete a Barbell Back Squat:
Grab the bar as close as your shoulder mobility allows
Pull shoulder blades back and down ensuring the barbell is positioned on your upper trap muscle (just above the spine of you shoulder blade)
Un-rack the weight and position yourself in your comfortable stance (different for everyone - if you have never back squatted before try feet shoulder width apart with feet slightly pointed outwards)
Sit down into the squat keeping your knee’s out and hips open, going as deep as your mobility allows
Keep your head forward and chest up throughout movement