Barbell Squat

The Barbell Squat is a staple exercise for building strength and muscle in the lower body, while also improving overall stability and core engagement.

How to do Barbell Squat

  1. Position a barbell across your upper back, resting it on your traps. Grip the bar with your hands slightly wider than shoulder-width.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Inhale, brace your core, and keep your chest lifted as you begin lowering your hips.
  4. Lower yourself until your thighs are at least parallel to the ground, keeping your knees aligned with your toes.
  5. Push through your heels to return to the starting position, exhaling as you rise.
  6. Repeat for the desired number of reps.

Form Tips

  • Keep your spine neutral and avoid rounding your back.
  • Ensure your knees track over your toes to prevent inward collapse.
  • Drive through your heels to engage your glutes and hamstrings more effectively.
  • Control your descent to avoid dropping too quickly, and focus on depth.

Targeted Muscles

Primary Muscles:

  • Quadriceps
  • Glutes
  • Hamstrings

Secondary Muscles:

  • Lower back
  • Core (for stability)
  • Calves
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Nashvillian. Ex-Principal Software Engineer. Bodybuilder.

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Elevated Standing Calf Raise