Barbell Squat
Barbell squats are one of the most effective compound exercises for building lower body strength and overall power, targeting the quads, glutes, and hamstrings. Wearing a weightlifting belt can provide additional core support, helping stabilize the spine and reduce the risk of injury, especially when lifting heavier weights.
Exercise Profile |
Details |
Target Muscle Group |
Quads, Glutes, Hamstrings |
Exercise Type |
Strength, Power |
Equipment Required |
Barbell, Weight Plates, Squat Rack, Weightlifting Belt (Optional) |
Mechanics |
Compound |
Force Type |
Lower Body Push |
Experience Level |
Beginner to Advanced |
Secondary Muscles |
Core, Lower Back, Calves |
How to Perform Barbell Squat
Follow these steps to perform a barbell squat with proper form:
- Step 1: Position the barbell on your upper back, resting it on your traps or rear delts, and grip the bar slightly wider than shoulder-width.
- Step 2: Wear a weightlifting belt if lifting heavy to provide core support and stabilize your spine.
- Step 3: Stand with your feet shoulder-width apart, toes slightly pointed outward.
- Step 4: Engage your core, keep your chest up, and lower your body by bending your knees and pushing your hips back.
- Step 5: Squat down until your thighs are at least parallel to the floor while keeping your knees aligned with your toes.
- Step 6: Drive through your heels to push yourself back up to the starting position, squeezing your glutes at the top.
Tips to Perform Barbell Squat
- Fasten the belt securely around your core to create intra-abdominal pressure for added stability.
- Keep your chest lifted and your spine neutral throughout the movement.
- Push your knees slightly outward to maintain proper alignment and avoid knee cave.
- Control both the descent and ascent to maximize muscle engagement and prevent injury.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Still not satisfied? We want to make things right. Please reach out to our support.