How to Barbell Squat
The Barbell Squat is a foundational compound exercise that primarily targets the lower body. This exercise i essential for building strength and muscle mass in the legs and hips while also engaging the core for stability. It’s a fundamental movement in many strength training programmes, ideal for beginners and advanced lifters alike.
Muscles Worked
- Quadriceps (front of the thighs)
- Hamstrings (back of the thighs)
- Gluteus Maximus (buttocks)
- Adductors (inner thighs)
- Calves
- Core (abdominals and lower back)
Step-by-Step Guide: How to Perform a Barbell Squat
- Set Up: Begin by positioning a barbell on a squat rack at about shoulder height. Step under the bar, placing it across your upper back, and grip it with both hands. Your feet should be about shoulder-width apart.
- Unrack the Bar: Stand up straight to lift the bar off the rack. Take a step back and ensure your feet are still shoulder-width apart, with your toes slightly pointing outwards.
- Brace Your Core: Tighten your abdominal muscles and maintain a neutral spine. Keep your chest up and look straight ahead.
- Lower into the Squat: Begin the movement by pushing your hips back as if you are sitting in a chair. Bend your knees and lower your body until your thighs are at least parallel to the ground, or lower if flexibility allows.
- Drive Back Up: Press through your heels to push yourself back to the starting position. Make sure to keep your knees in line with your toes and your back straight throughout the movement.
- Repeat: Perform the desired number of repetitions, focusing on maintaining good form with each squat.
- Rack the Bar: After completing your set, carefully walk the barbell back to the rack and lower it onto the supports.