Barbell Squat
Master the barbell squat, a powerful compound exercise for building strong legs and glutes. Learn proper form for safety and maximum muscle activation.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Squat
Description
A compound exercise that targets your quadriceps, hamstrings, and glutes. It also engages your core and lower back.
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How to do Barbell Squat
- 01Setup
Position the barbell across your upper back, resting on your traps, with an overhand grip slightly wider than shoulder-width.
- 02Setup
Stand with feet shoulder-width apart, toes pointing slightly outward, and brace your core by taking a deep breath and engaging your abdominals.
- 03
Initiate the movement by simultaneously bending at your hips and knees, pushing your hips back as if sitting into a chair.
- 04
Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes and your heels remain grounded.
- 05
Drive upward by pushing through your heels and midfoot, extending your hips and knees powerfully to return to the starting standing position.
- 06
Exhale as you complete the ascent, maintaining a tight core throughout the entire movement.
Tips
- Focus on actively pushing your knees out during the descent to keep them tracking over your toes and prevent valgus collapse.
- Maintain a neutral spine by keeping your chest up and shoulders pulled back, avoiding excessive arching or rounding of the lower back.
- Utilize a full range of motion, aiming to get your hips below your knees if mobility allows, to maximize glute and hamstring engagement.
- Control the eccentric (lowering) phase, taking 1-2 seconds to descend, to build strength and improve stability at the bottom of the squat.
Common mistakes
- Rounding the lower back during the squat can lead to spinal injury; fix this by engaging your core and maintaining an upright chest and neutral spine.
- Allowing knees to cave inward (valgus collapse) can strain knee joints; correct by actively pushing your knees outward in line with your toes.
- Lifting your heels off the floor reduces stability and shifts load incorrectly; ensure your entire foot, especially the heel, stays pressed into the ground.
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Get Ellim — FreeQuestions
Is Barbell Squat good for beginners?
Barbell Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Squat?
You need Barbell to perform Barbell Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Squat?
Focus on actively pushing your knees out during the descent to keep them tracking over your toes and prevent valgus collapse. Maintain a neutral spine by keeping your chest up and shoulders pulled back, avoiding excessive arching or rounding of the lower back. Utilize a full range of motion, aiming to get your hips below your knees if mobility allows, to maximize glute and hamstring engagement. Control the eccentric (lowering) phase, taking 1-2 seconds to descend, to build strength and improve stability at the bottom of the squat.
What are common mistakes when doing Barbell Squat?
Rounding the lower back during the squat can lead to spinal injury; fix this by engaging your core and maintaining an upright chest and neutral spine. Allowing knees to cave inward (valgus collapse) can strain knee joints; correct by actively pushing your knees outward in line with your toes. Lifting your heels off the floor reduces stability and shifts load incorrectly; ensure your entire foot, especially the heel, stays pressed into the ground.
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Free · iPhone only · Available on the App Store