Barbell Squat
BarbellStrength
The barbell squat is a foundational strength exercise where a barbell is placed across the upper back and the lifter lowers their hips by bending the knees until thighs are parallel to the ground before driving back up. Its primary purpose is to build lower body power, enhance overall strength, and improve functional movement patterns. It mainly targets the quads, glutes, and back, with secondary engagement of calves, abs, adductors, upper trapezius, and lats, benefiting athletes, powerlifters, and anyone seeking balanced leg development using just a barbell.
How to Perform Barbell Squat
- 1Set up a barbell on a squat rack at upper chest height. Position yourself under the bar, feet shoulder-width apart with toes slightly turned out.
- 2Grip the bar just outside shoulder-width, duck under it, and place it across your upper back (traps), not your neck.
- 3Lift the bar off the rack by straightening your legs, take 1-2 steps back, and position feet hip-width apart.
- 4Engage your core, retract your shoulder blades, and keep your chest up with gaze forward. This is your starting position.
- 5Inhale deeply, then brace your core and squat down by pushing hips back and bending knees, lowering until thighs are at least parallel to the floor.
- 6Exhale as you drive through your mid-heels to stand up, fully extending hips and knees to return to starting position.
- 7Repeat for desired reps, maintaining control on each descent.
- 8Key form tips: Keep knees tracking over toes, back neutral (no rounding), and depth consistent. Common mistakes: knees caving in, partial depth, or leaning forward excessively.