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
Workout plans with Barbell Squat
Free programs that include this exercise, with sets, reps and rest for every day.
- Full Body Workout Plan: 3-Day Program3 days a week
- Full Body Strength Workout Plan (3 Day)Strength · 3 days a week · Beginner
- Upper Lower Split: The Complete 4-Day Workout Routine4 days a week
- The 3-Day Split: Complete Training Guide3 days a week
- Workout Plan for Men Over 40: Stay Strong and Build Muscle4 days a week
- Push Pull Legs Routine: Complete PPL Guide3 days a week
Tags
strength
legs
squat
hips
glutes
thighs
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
