Barbell Squat
beginnerstrengthpushcompound
- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Calves, Glutes, Hamstrings, Lower Back
The Barbell Squat is a fundamental compound exercise that primarily targets the quadriceps, glutes, and hamstrings. It builds lower-body strength, power, and core stability by mimicking a functional squatting movement under load.
Instructions
- 1Set the barbell on a squat rack just below shoulder level, step under the bar, and rest it across the back of your shoulders.
- 2Grip the bar firmly with both hands, lift it off the rack by extending your legs, and step back to establish a shoulder-width stance with toes pointed slightly outward.
- 3Keep your chest up, head facing forward, and back straight to establish your starting position.
- 4Lower your body by bending at the hips and knees, keeping your weight on your heels, until your thighs are parallel to the floor or slightly lower.
- 5Push through your heels to extend your knees and hips, returning to the starting position while exhaling.
- 6Repeat for the desired number of repetitions before carefully re-racking the bar.