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
