Movement overview

The Barbell Squat is a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. It is performed by lowering the body into a squat position with a barbell resting on the upper back, then returning to a standing position. This exercise is essential for building overall leg strength and improving core stability.

Step-by-step cues

1. Position the barbell on a squat rack at about shoulder height.
2. Step under the bar and place it across your upper back, ensuring it rests comfortably on your trapezius muscles.
3. Grip the bar with both hands slightly wider than shoulder-width apart.
4. Lift the bar off the rack by straightening your legs and stepping back carefully.
5. Stand with feet shoulder-width apart, toes slightly pointed out.
6. Engage your core and keep your chest up throughout the movement.
7. Begin the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the ground or slightly below.
8. Ensure your knees track over your toes without caving inward.
9. Push through your heels to return to a standing position, fully extending your hips and knees.
10. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to prevent injury.
• Keep your weight distributed evenly across your feet, focusing on pressing through your heels.
• Avoid letting your knees collapse inward; keep them aligned with your toes.
• Control the descent and ascent to maximize muscle engagement and reduce injury risk.
• Breathe in as you lower into the squat and exhale as you push back up to standing.
• Start with lighter weights to perfect form before progressing to heavier loads.