Barbell Squat
Barbell Squat is a compound strength exercise primarily targeting the legs. Secondary muscles: Glutes, Core. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Set the barbell on a squat rack at approximately shoulder height.
- 2Step under the bar and position it across your upper traps (high bar) or rear deltoids (low bar).
- 3Grip the bar wider than shoulder-width, unrack it, and take two steps back.
- 4Set your feet shoulder-width apart with toes pointed slightly outward (15-30 degrees).
- 5Take a deep breath, brace your core, and initiate the descent by pushing hips back and bending knees.
- 6Lower until your hip crease drops below the top of your knees (parallel or below).
- 7Drive through your midfoot to stand, keeping your chest up and back tight.
- 8Exhale at the top and reset your brace before the next rep.
Tips & Form Cues
- ✓Keep your chest up and core braced throughout the movement.
- ✓Push your knees out over your toes — do not let them cave inward.
- ✓Maintain a neutral spine; avoid rounding your lower back at the bottom.
- ✓Start with lighter weight to master form before increasing load.
- ✓If you lack ankle mobility, try elevating your heels on small plates.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Barbell Squat work?
Barbell Squat primarily targets the legs. Secondary muscles include Glutes, Core.
What equipment do I need for Barbell Squat?
Barbell Squat requires barbell.
Is Barbell Squat good for beginners?
Barbell Squat is rated intermediate difficulty. Some experience is recommended.
Is Barbell Squat a compound or isolation exercise?
Barbell Squat is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.