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Barbell Squat

Barbell Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Hamstrings, Lower Back

Workout Type


Gym Gear


Fitness Level




Power Move 


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?

  1. Set the barbell just below shoulder height and load the weight.
  2. Grab the weight with a wide grip and take the weight off the rack. 
  3. Take a step back, hinge your hips backward and lower yourself to squat.
  4. Keep facing forward as you lift it off. Lower your body down. Make sure your buttocks are pushed backward and drop down. 
  5. Once you feel your thighs are parallel with the floor, come back up. 
  6. Keep your knees bent and ensure they are not locked.
  7. Go for another rep.

Barbell Squat Tips:

  1. It is highly important not to round your back when performing squats.
  2. Make sure you don’t lean forward. You can keep a slow rep timing in order to prevent that.
  3. Squat till you feel your thighs are parallel to the ground. You need to go deep when it comes to squatting.
  4. 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.
  5. Keep your gaze fixed in front of you. Do not look down. The moment you look down, your back would hunch.

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