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.

Other ways to train this

• Leg Press Machines
• Hack Squat Machines
• Goblet Squat Dumbbells
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Box Squat BarbellBenchIntermediate
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands

Photos and form cues from free-exercise-db, released into the public domain.