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.

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.