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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: No
Force: Push
Your Rating: 


9.5

Out of 10

Excellent

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Barbell Squat Images

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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

Leg Press

Muscle Targeted: Quadriceps

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  • Reviews & Tips
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of people found this review helpful

Review: Barbell Squat

Exercise Rating
10/10

Oct 8, 2014 4:16 PM: This is one of effective workout, I have worked so much to build nice biceps. Also
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of people found this review helpful

Review: Barbell Squat

Exercise Rating
10/10

Jul 18, 2014 2:12 PM: I had never used the squat rack until about 6 weeks ago. The day after I did this exercise I couldn't do anything! It hurt to walk, sit, stand, sleep... I've never been so sore in my entire life! Now that I'm doing them regularly, I feel fantastic! This is my favorite exercise now.



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Review: Barbell Squat

Exercise Rating
5/10

May 6, 2014 2:28 PM: This should be called''low bar squat'' I don't know what is this....



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of people found this review helpful

Review: Barbell Squat

Exercise Rating
9/10

May 3, 2014 10:06 PM: Na



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Review: Barbell Squat

Exercise Rating
9/10

Apr 23, 2014 12:07 AM: The first time i did squats,i couldn't walk,sit or run but now that am used to it,it has to be the best workout.



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Review: Barbell Squat

Exercise Rating
9/10

Apr 2, 2014 6:04 AM: Unbeatable exercise but realistically reps don't count until you're "ass to grass" so would choose the "Barbell Full Squat" over this any day for heightened leg muscle fibre recruitment and activation



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Review: Barbell Squat

Exercise Rating
10/10

Mar 2, 2014 1:10 AM: Nothing beats this one



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Review: Barbell Squat

Exercise Rating
10/10

Jan 25, 2014 9:55 AM: I love squats, it's one of the primary lifts. It can build strength, speed, endurance, and size. However it HAS to be performed correctly. I can vouch that in middle school I did squats incorrectly with weights over 250 lbs and suffered a bad back injury. Although the injury healed up after 6 months,...+See More



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Tip: Barbell Squat

Exercise Rating
9/10

Jan 14, 2014 12:46 AM: Heavy squats



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Review: Barbell Squat

Exercise Rating
10/10

Dec 9, 2013 10:21 AM: this is some great advise



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