Barbell Squat

The most effective compound movement for training the entire lower body and core at once.

Intermediate · Recommended Sets: 3 sets x 8-10 reps · Quadriceps, Gluteus Maximus, Erector Spinae

Barbell Squat — Points to Check Today

  • Bar on the traps, not the neck — Resting it directly on the cervical spine causes pain. (Placing the bar directly on the neck bones and enduring the pain)
  • Inhale and brace before descending — A firmly braced belly acts as a natural belt that protects your lower back. (Sitting down with an exhaled, unbraced lower back)
  • Knees track over the toes — Knees caving inward greatly increases injury risk. (Knees caving inward on the way up)
  • Push the hips back first — If the knees shoot forward first, the glutes don't get worked. (Bending the knees forward first and collapsing down)
  • Only as deep as your back stays straight — A straight back takes priority over depth. (Trying to go deeper and rounding the pelvis (butt wink))

Barbell Squat — How to Do It / If You're New

  1. Rest the bar on your traps (the upper-back muscles below the neck) in the rack and grip it firmly at a comfortable width. Step out one foot at a time to a shoulder-width stance.
  2. Point your toes slightly out (15-30 degrees) and look straight ahead. Lift your chest and keep your whole back straight.
  3. Take a big breath to firmly brace your belly, then begin to sit down slowly, pushing your hips back as if sitting into a chair.
  4. Keep your knees tracking in line with your toes as you descend until your thighs are parallel to the floor.
  5. Drive through your whole foot (especially the heels) to stand up. Keep your chest tall throughout the ascent, and exhale once fully standing.
  6. At first, practice this sequence thoroughly with an empty bar or goblet squat before adding weight.