Barbell Squat
The cornerstone of lower-body development. It targets the quadriceps, glutes, and hamstrings while demanding significant core stabilization and back strength.
Exercise Details
- Level
-
Beginner
- Body Area
- lower
- Type
- squat
- Mechanics
- Compound
Setup
Place the barbell across your upper traps. Stand with feet shoulder-width apart, toes slightly pointed out. Retract your scapula and brace your abs.
Instructions
1. Hinge at the hips and bend knees to lower your body.
2. Keep your chest lifted and spine neutral.
3. Descend until thighs are at least parallel to the floor.
4. Drive upward through the midfoot.
5. Squeeze your glutes at the top.
Common Mistakes
1. Heels lifting off the floor.
2. Excessive forward lean.
3. Knees collapsing inward (valgus).
