Barbell Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Classic Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Squat
- Stand with your feet shoulder-width apart, barbell resting on your upper back.
- Engage your core and keep your chest up.
- Lower your body by bending your hips and knees, keeping your back straight and knees behind your toes.
- Descend until your thighs are parallel to the ground, then press back up through your heels to return to the starting position.
Common Mistakes
- Letting knees cave in during the squat.
- Leaning too far forward instead of maintaining an upright torso.
- Not going low enough to engage the muscles properly.
Modifications
- Use a lighter weight to begin until you master the form.
- Perform the squat on a bench for added support.
Tips
- Keep your feet shoulder-width apart to maintain balance.
- Engage your core throughout the movement to protect your back.
- Ensure your knees do not pass your toes to avoid injury.
Barbell Squat Alternatives
Tags
strength
legs
squat
hips
glutes
thighs
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