Introduction
The barbell squat is a compound exercise primarily targeting the lower body muscles, such as the quadriceps, hamstrings, and glutes. It offers multiple benefits, including increased strength, improved flexibility, and enhanced overall balance and stability. This exercise is highly effective for those seeking to build lower body mass and power, making it an essential component in a well-rounded fitness routine focused on strength training and athletic performance.
Muscles Worked
- Primary: Quadriceps, Hamstrings, Gluteus Maximus, Calves, Spinal Erectors
- Secondary: Adductors, Abductors, Lower Back, Core, Trapezius
How to Do It (Step-by-Step)
- Stand with feet hip-width apart under a barbell placed on your shoulders with an overhand grip (high bar position). Keep your chest up, core tight, and back neutral.
- Lower your hips slowly until your thighs are parallel to the floor (or as low as comfortably possible), keeping weight in your heels and maintaining a neutral spine.
- Push through your heels to return to standing position while keeping your torso upright and core engaged. Maintain control throughout the movement, avoiding jerking or bouncing off the floor.
Tip: Ensure proper form by taking your time with the descent and ascent, focusing on keeping your weight centered over the midfoot and maintaining a neutral spine.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For optimal results, use Auto Progression to adjust your weights automatically. Don't forget to utilize the Rest Timer for efficient workout sessions.
Form Tips
- Maintain an upright torso with a neutral spine throughout the movement. Avoid rounding your back or leaning too far forward.
- Keep your feet hip-width apart, toes slightly turned out. The weight should be on your heels during the entire squat.
- Descend by pushing your hips backwards as if sitting into a chair, while keeping knees aligned with your feet. Ensure that your thighs are parallel to the ground when you reach the bottom of the squat.
When to Use It
- Improving lower body strength and power in athletic performance
- Building overall leg and gluteal muscle mass for aesthetics
- Enhancing functional movement and daily life activities (e.g., carrying heavy objects)
Workout History helps track your progress over time.
Barbell squats primarily work the quadriceps, glutes, and hamstrings.
A common approach is 3-4 sets of 8-12 reps per set.
Start with a weight you can comfortably lift for the recommended number of reps.
Going below parallel is typically beneficial, but ensure your form remains correct.
Keep your heels on the ground, chest up, and weight on your heels.
