Stand with a loaded barbell on your upper back and lower your hips by bending at the hips and knees, using primarily the quadriceps to control the movement. Rise back to standing by driving through the heels and mid-foot.
How to do the Squat (Barbell)#
- Rest the bar on your upper back, grip it roughly shoulder-width, and stand with feet about shoulder-width apart.
- Brace your core and keep your spine neutral with your head in line with your torso.
- Begin the squat by sending your hips back and bending your knees, sitting down between your feet.
- Continue lowering until your thighs are about parallel to the floor.
- Drive through your heels and mid-foot to return to the starting standing position and repeat.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Lower back, Abs, Calves
Common mistakes#
- Allowing the heels to lift off the floor.
- Rounding the lower back instead of keeping a neutral spine.
- Letting the knees collapse inward during the descent.
- Stopping well above parallel and not reaching a full depth.
- Placing the bar too high on the neck rather than on the upper back.
