Barbell Squat

About This Exercise

The barbell squat is a foundational lower-body strength exercise that builds power and muscle by moving a loaded barbell through a full hip and knee range of motion. It primarily develops the quads, glutes, and hamstrings while challenging core stability.

1Setup

1. Set the barbell on a squat rack at a height just below your shoulders. 2. Load appropriate weight plates onto the bar. 3. Step under the bar, placing it securely across the top of your back (rear delts/traps), not on your neck. 4. Grip the bar firmly outside shoulder width, brace your core, and unrack the bar by driving up with your legs. 5. Take 1-2 small steps back to clear the rack.

2Execution

1. **Starting Position:** Stand with feet shoulder-to-hip-width apart, toes pointed slightly outward. Keep your chest up, back straight, and core braced. 2. **Descent:** Initiate the movement by pushing your hips back and bending your knees. Lower yourself with control, keeping your knees tracking in line with your toes. Descend until your hips are at or below parallel with your knees, or to a comfortable depth. Inhale during the descent. 3. **Ascent:** Drive through your entire foot, focusing on pushing the floor away. Extend your hips and knees simultaneously to return to the starting position. Exhale as you pass the most challenging part of the lift. 4. **Completion:** Perform all repetitions, then carefully walk forward to re-rack the bar, guiding it securely onto the rack uprights.

Pro Tips

• Brace your core as if preparing for a gentle punch to the stomach before descending.
• Drive upward by imagining you're pushing the floor apart with your feet.
• Keep your chest proud and gaze forward to maintain a neutral spine.
• Squeeze your glutes forcefully at the top of the movement to fully engage the posterior chain.