Introduction:
The barbell squat is a gold standard in strength training, perfect for building lower body muscle and enhancing core stability. But form is everything. Here’s how to do barbell squats correctly and safely.
What is a Barbell Squat?
A barbell squat is a compound movement that targets the quadriceps, hamstrings, glutes, lower back, and core. It involves squatting down with a barbell resting on your upper back and standing back up.
Muscles Worked:
- Quadriceps
- Glutes
- Hamstrings
- Core
- Lower Back
Step-by-Step Form:
- Set the barbell on a squat rack at shoulder height.
- Step under and rest the barbell on your traps.
- Keep your feet shoulder-width apart.
- Inhale, brace your core, and squat down as if sitting on a chair.
- Lower until your thighs are parallel to the floor.
- Exhale and push up through your heels.
Common Mistakes to Avoid:
- Letting your knees cave in
- Rounding your back
- Rising on your toes
Variations:
- Front squat
- Zercher squat
- Box squat
Safety Tips:
- Warm up your hips and knees
- Use a squat rack with safety pins
- Don’t overload the bar
Conclusion
: Barbell squats are unbeatable for leg strength and full-body conditioning. Focus on form, go slow, and increase weight gradually.
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