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Barbell Squat
Beginner - Strength - Compound
Targeted Muscle Group
Upper Legs
Recommended Equipment
Barbell
How to do it
The barbell squat is a fundamental exercise for building lower body strength, targeting the quadriceps, hamstrings, glutes, and core. Here’s how to perform it correctly:
Setup:
Load the barbell with the desired weight and position it on a squat rack at about shoulder height. Stand under the barbell with your feet shoulder-width apart.
Positioning the Barbell:
Position the barbell across your upper back (trapezius muscles), not your neck. You can use a high-bar position (resting on your traps) or a low-bar position (resting across the rear deltoids, just below the traps). Grip the barbell with your hands slightly wider than shoulder-width apart. Lift your elbows slightly to create a stable shelf with your upper back muscles for the bar to rest on.
Unracking the Barbell:
Stand up to lift the barbell off the rack, taking a step or two back to clear the rack. Ensure your feet are shoulder-width apart with toes slightly pointed out.
Starting Position:
Keep your chest up, back straight, and core engaged. Look forward or slightly up, maintaining a neutral head position. Ensure your weight is evenly distributed across your feet.
Descending into the Squat:
Inhale deeply to brace your core. Push your hips back and bend your knees to lower your body into the squat.
Keep your chest up and your back straight throughout the movement. Lower yourself until your thighs are at least parallel to the ground. If you have the flexibility, you can go lower, but avoid rounding your lower back.
Ascending from the Squat:
Exhale and push through your heels to stand back up. Extend your knees and hips simultaneously, keeping your chest up and back straight. Fully extend your legs at the top of the movement but avoid locking out your knees.
