Barbell Squat

Legs · Barbell · Beginner

How to do it

1. Stand with your feet shoulder-width apart, toes slightly turned out.
2. Hold the barbell across your upper back, resting it on your traps or rear delts.
3. Engage your core and keep your chest up as you begin to lower your body down.
4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
5. Lower yourself until your thighs are parallel to the ground or slightly below.
6. Keep your knees in line with your toes and your weight in your heels.
7. Drive through your heels to stand back up, extending your hips and knees.
8. Repeat for the desired number of repetitions.

Muscles worked

Primary: Glutes
Secondary: Quadriceps, Hamstrings, Calves, Core

Related exercises

Barbell Front Squat

Leg Press

Barbell Glute Bridge

Barbell Deadlift

Barbell Romanian Deadlift

Barbell Clean-Grip Front Squat