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🏋️ Compound Intermediate

Barbell Squat

The king of all exercises, targeting quads, glutes, hamstrings, and core.

Muscle Groups

Quadriceps Glutes Hamstrings Core

Equipment Needed

Barbell Squat Rack

The barbell squat is considered one of the most effective exercises for building lower body strength and overall muscle mass.

How to Perform

  1. Setup: Position the bar on your upper back (high bar) or rear deltoids (low bar). Step back from the rack with feet shoulder-width apart.

  2. Brace: Take a deep breath and brace your core. Keep your chest up and eyes forward.

  3. Descend: Push your hips back and bend your knees, lowering until your thighs are at least parallel to the ground.

  4. Ascend: Drive through your heels, pushing the floor away as you stand back up.

  5. Repeat: Exhale at the top and repeat for desired reps.

Tips

  • Keep your knees tracking over your toes
  • Maintain a neutral spine throughout the movement
  • Don’t let your knees cave inward
  • Go as deep as your mobility allows while maintaining form

Common Mistakes

  • Rounding the lower back
  • Rising on toes
  • Knees caving in
  • Not hitting proper depth
  • Looking up or down instead of forward