Barbell Squat
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsLower BackCore
Equipment
BarbellSquat Rack
Difficulty
Advanced
How to Perform
- Position the barbell on your upper back, gripping it firmly. Stand with feet shoulder-width apart.
- Brace your core and begin descending by pushing your hips back and bending your knees.
- Lower until your thighs are at least parallel to the floor, keeping your chest up.
- Drive through your heels to stand back up to the starting position.
Pro Tips
- Keep your chest up and look straight ahead.
- Push your knees out in line with your toes.
- Take a deep breath and brace your core before descending.
Common Mistakes
- Letting your knees cave inward during the lift.
- Rising on your toes instead of driving through heels.
- Leaning too far forward and rounding your back.