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Barbell Squat

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Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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9.4

Out of 10

Excellent

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Barbell Squat
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Barbell Squat Guide

Main Muscle: Quadriceps

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.

Alternative Exercises For Barbell Squat

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Leg Press

Muscle Targeted: Quadriceps

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Tip: Barbell Squat

Exercise Rating
10/10

Jun 19, 2015 8:59 AM: squat to gain..

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Review: Barbell Squat

Exercise Rating
10/10

Jun 3, 2015 6:48 PM: Good

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Review: Barbell Squat

Exercise Rating
10/10

May 22, 2015 12:30 AM: the best for the quads

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Tip: Barbell Squat

Exercise Rating
10/10

May 6, 2015 2:29 PM: Pick a spot high on the wall and never look down from it to maintain good form.

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Review: Barbell Squat

Exercise Rating
10/10

Mar 14, 2015 4:59 PM: Really burns your legs! Great for building that leg size!

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Tip: Barbell Squat

Exercise Rating
8/10

Feb 2, 2015 9:52 PM: Be sure to have a good form or you will have pain in your lower back, something I've experienced until I got my **** together and got my form fixed.

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Review: Barbell Squat

Exercise Rating
10/10

Jan 23, 2015 6:29 PM: One of the best all around exercises you can do

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Review: Barbell Squat

Exercise Rating
8/10

Jan 17, 2015 12:58 PM: I'm new at this so today was my 2nd time doing squats. I'm excited about becoming better at this and looking forward to great results.

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Review: Barbell Squat

Exercise Rating
10/10

Jan 6, 2015 12:57 PM: I love doing Squat

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Review: Barbell Squat

Exercise Rating
10/10

Nov 15, 2014 12:44 PM: Essential.

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