Barbell Squat

Barbell Squat


This exercise involves holding a barbell on your shoulders and squatting down until your thighs are parallel to the ground, then standing back up. It primarily works the muscles in your legs and glutes.

Muscle Group

Equipment Required

Barbell Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on your upper back, resting it on your traps and shoulders.
  3. Grasp the barbell with both hands, keeping your elbows pointing down and your wrists straight.
  4. Inhale and brace your core, then lower your body by bending at the knees and hips.
  5. Keep your chest up and your back straight as you descend, and make sure your knees track over your toes.
  6. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
  7. Exhale and push through your heels to stand back up, keeping your core tight and your back straight.
  8. Repeat for the desired number of reps.

Barbell Squat Form & Visual

Barbell Squat

Barbell Squat Benefits

  • Strengthens and tones the calf muscles
  • Improves ankle stability and balance
  • Increases lower leg endurance
  • Can be easily modified for different fitness levels
  • Targets the gastrocnemius and soleus muscles

Barbell Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Squat Variations & Alternatives

  • front barbell squat
  • back barbell squat
  • overhead barbell squat
  • single-leg barbell squat
  • sumo barbell squat