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Exercise Description |
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Main Target Muscles |
Quads |
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Secondary Target Muscles |
Calves, Glutes, Hamstrings, Lower Back |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle: Quads
Barbell Squat Overview
Squats are one of the most amazing exercises that work on around 256 muscles in one go. It is a staple exercise that has to be a mandatory part of all exercise routines, irrespective of the fitness goals you aim for.
It targets the quads, hamstrings, glutes, back, and core. Being able to perform a perfect squat indicates your high-performance level as an athlete. However, when performing a barbell squat it is super important to maintain a good form, or else it can result in back pain.
No matter what variation you are following of a squat, whether it's dumbbell squat or bodyweight squat, your focus should be switched from squats to hamstrings, through foot placement. Just make sure to pick up a variation that you can perform safely.
How to Do It?
- Set the barbell just below shoulder height and load the weight.
- Grab the weight with a wide grip and take the weight off the rack.
- Take a step back, hinge your hips backward and lower yourself to squat.
- Keep facing forward as you lift it off. Lower your body down. Make sure your buttocks are pushed backward and drop down.
- Once you feel your thighs are parallel with the floor, come back up.
- Keep your knees bent and ensure they are not locked.
- Go for another rep.
Barbell Squat Tips:
- It is highly important not to round your back when performing squats.
- Make sure you don’t lean forward. You can keep a slow rep timing in order to prevent that.
- Squat till you feel your thighs are parallel to the ground. You need to go deep when it comes to squatting.
- Never push yourself through the balls of your foot as this puts unnecessary stress on your joints. Always make sure to push through the heels.
- Keep your gaze fixed in front of you. Do not look down. The moment you look down, your back would hunch.
