Barbell Squat
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- 4Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 5Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Squat
The barbell squat is the benchmark exercise for building leg strength and size. With the bar resting across your upper back, you bend at the knees and hips until your thighs drop below parallel, then drive back up through your heels. This compound movement heavily loads the quadriceps, with strong involvement from the glutes and hamstrings to stabilize and power the torso. Unlike a leg press or guided squat machine, the free-weight barbell squat demands full core bracing and solid balance control, making it a foundational movement that transfers to countless sports and everyday actions. It's also one of the best indicators of lower-body strength progress, which is why it appears in nearly every serious strength program, from beginner routines to advanced training blocks.
check_circleBenefits
- check_circleBuilds strength and size in the quads, glutes, and hamstrings
- check_circleImproves whole-body coordination and balance
- check_circleStrengthens core bracing and trunk stability
- check_circleTransfers to many sports and everyday movements
lightbulbExecution tips
- lightbulbKeep your back straight and head up throughout the movement
- lightbulbDon't let your knees travel past your toes
- lightbulbInhale on the way down and exhale on the way up
- lightbulbWarm up your hips and ankles before loading the bar
warningCommon mistakes
- warningRounding the lower back on the way down
- warningDropping too fast without control
- warningLoading too much weight before mastering technique
- warningLetting the heels lift off the floor
helpFrequently asked questions
Do I need to squat all the way to the floor?expand_more
No, thighs just need to pass slightly below parallel; depth depends on your hip mobility.
Is the barbell squat suitable for beginners?expand_more
Yes, as long as you start with no load or a light load to learn the technique before adding weight.
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