Barbell Squat

How to do it

1. Set the bar in the rack just below shoulder height and load it.
2. Step under the bar so it rests across your upper back, not your neck. Grip it wide, squeeze your shoulder blades together, stand up to unrack.
3. Take two steps back. Feet shoulder-width, toes turned out slightly.
4. Breathe in, brace your stomach, and sit down and back until your hip crease drops below your knee.
5. Drive through your whole foot and stand up. Keep your chest up - if your hips rise first, the weight is too heavy.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Leg Press, it loads Lower back / erectors 30 points higher, Abs 15 points higher, Adductors (inner thigh) 15 points higher. It needs Barbell where the other uses Machines. Compared with the Barbell Reverse Lunge, it loads Abductors (outer hip) 35 points lower, Quads 25 points higher, Glutes 15 points lower.

Other ways to train this

• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Barbell Reverse Lunge 75% BarbellIntermediate
• Barbell Thruster 70% BarbellIntermediate
• Sumo Deadlift 55% BarbellProfessional
• Trap-Bar Deadlift 50% BarbellIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.