VideoBarbell Squat
Learn how to do barbell squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do barbell squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
- Engage your core and keep your chest up as you begin to lower your body down.
- Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below.
- Keep your knees in line with your toes and your weight in your heels.
- Drive through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Barbell Squat: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell squat?
Stand with your feet shoulder-width apart, toes slightly turned out. Hold the barbell across your upper back, resting it on your traps or rear delts. Engage your core and keep your chest up as you begin to lower your body down.
What muscles does barbell squat work?
Barbell Squat primarily trains the quadriceps and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of barbell squat?
Related options include Barbell Full Squat, Barbell Hack Squat, Barbell Side Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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