Barbell Squat

GymDaze demonstration

Watch Barbell Squat

Technique

How to perform Barbell Squat

1. Set the bar supports below shoulder height and place the bar across your upper back.
2. Grip the bar evenly, brace your trunk and stand to unrack it.
3. Step clear of the supports and set your feet in a stable stance with your toes turned slightly outward.
4. Bend your hips and knees together, allowing your knees to follow the direction of your feet.
5. Lower through a depth you can control while keeping your feet planted and your trunk braced.
6. Push through your feet and extend your hips and knees to stand.
7. Return the bar securely to its supports after the set.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Adductor Magnus.