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Barbell Back Squat

Intermediate
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell back squat is one of the most foundational strength exercises. Known as the "king of lifts," it engages more than 250 muscles in a single movement. This compound exercise is a staple in training programs for powerlifters, athletes, and bodybuilders alike, due to its unmatched ability to build strength and size in the lower body. While it primarily targets the quadriceps, it also involves the hamstrings, glutes, spinal erectors, core, and even the shoulders and arms for stabilization.

Key Benefits:

  • Builds total lower body strength
  • Improves athletic performance and explosiveness
  • Engages core and back stabilizers
  • Supports muscle hypertrophy across multiple muscle groups
  • Allows heavy loading and progressive overload
  1. Set a barbell just below shoulder height in a squat rack and load the desired weight.
  2. Step under the bar and place it across the upper traps (not the neck). Grip the bar wider than shoulder width.
  3. Brace your core, lift the bar off the rack, and take a step or two back to stabilize.
  4. With your feet shoulder width apart and toes slightly out, inhale and begin descending by bending your knees and hips simultaneously.
  5. Squat down until your thighs are parallel to the floor (or deeper if mobility allows).
  6. Drive through your heels to return to the standing position while keeping your spine neutral.
  7. Repeat for the desired number of reps.
  • Keep your spine neutral: Eyes forward, chest up, back arched slightly, and core braced.
  • Push through your heels, not the balls of your feet.
  • Don't lean forward: Let your hips and shoulders rise together.
  • Keep your knees aligned—they should track over the mid-foot, not collapse inward or flare out.
  • Squat deep enough: Aim for at least parallel thigh position with the floor.
  • Do not lock out your knees at the top of the lift.
  • Never look down: This causes back rounding and instability.

💪 Mastering the barbell back squat can unlock massive gains in strength, power, and stability across your entire body. Make it a staple in your routine! 🦵🔥

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