Barbell Squats

Exercise Animation

Exercise Details

Equipment

barbell

Difficulty

Beginner

Type

compound

Muscle Focus

Primary Muscles
quadriceps
Secondary Muscles
glutes

Instructions

  1. 1.Standing in a squat rack, position the barbell on the stand at just below shoulder height. Step under the bar placing in on your traps and grip it with your hands on either side.
  2. 2.Lift the barbell off the rack and take a step away, ready to perform the movement. This will be your starting position.
  3. 3.While looking forwards and keeping your back straight, squat down as far as you can.
  4. 4.Pause for a second, then press down with your heels to return the starting position.
  5. 5.Repeat for as many repetitions as required.

Tips

  • You can perform this exercise with your heels elevated on a plate if you lack the flexibility to go down far enough.
  • Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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