Description:

The barbell squat, also known as the back squat, is a compound exercise that primarily works the muscles of the legs, including the quadriceps, glutes, and hamstrings.

Benefits:

The barbell squat is a functional movement that helps to improve strength, stability, and mobility in the lower body.

Profile:

Equipment:Barbell
Type:Strength
Tempo:3-0-1-0
Level:Beginner

Muscles:

Primary Muscles
  • Quadriceps
Secondary Muscles
  • Glutes
  • Hamstrings

Classification:

Utility:Basic
Mechanics:Compound
Force:Push

Instructions:

  • Step 1: Stand with your feet hip-width apart.
  • Step 2: Keep your back straight, chest up, and core engaged.
  • Step 3: Initiate the movement by pushing your hips back and down, as if you’re sitting back in a chair.
  • Step 4: Lower yourself until your thighs are parallel to the ground or lower.
  • Step 5: Drive through your heels to stand back up.
  • Repeat the movement for the desired repetitions.

Common Mistakes:

  • Rounding the lower back
  • Leaning too far forward
  • Knees caving in
  • To avoid these mistakes, make sure to engage your core, maintain a neutral spine, and keep your weight in your heels throughout the exercise

Variations:

  • Barbell Front Squat
  • Dumbbell Squat
  • Kettlebell Squat
  • Goblet Squat
  • Pause Squat
  • Box Squat
  • Zercher Squat

Links to each will be provided as they are added to the website.

Safety Tips:

  • Always perform a proper warm-up before squatting.
  • Start with a light weight and gradually increase as you become more comfortable with the movement.
  • If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Squats are considered a fundamental movement in fitness and should be a part of any lower-body workout. Incorporating different variations of squats can help to target specific muscle groups, increase the difficulty, and provide a balanced lower body workout.

EXERCISES