Exercise description of the barbell squat.  Learn about the barbell squat with videos, pictures, and other information.  Also learn how the barbell squat improves sport performance.

Primary muscles worked: Quads, Hamstrings, Glutes

Synergist Muscles: Erector Spinae, Abdominals

Mechanics: Compound

Equipment: Barbell

How to perform the exercise: To perform the barbell squat, find a power rack or squat rack and set the safety pins in proper position, which is low enough to allow for a complete rep and low enough that the bar doesn't touch the pins in the bottom section of the lift. To start the barbell squat, bring the shoulder blades back together and rest the uppermost part of the back underneath the bar. The bar should be on the upper portion of the traps in the groove created by bringing the shoulder blades together. The feet should be a little bit past shoulder width apart. Next, bend at the knees, making sure that the knees stay behind the toes. Once the upper part of the leg is parallel with the floor, begin to stand tall/stand back up by utilizing the strength in the quads and glutes. Make sure that the back stays straight and does not excessively curve forward or back during the squat. Also, the line of the back should follow the line of the lower leg during the squat.

Spotting the exercise: The squat is a very intensive lift from a technical standpoint and a spotter is highly advised for two reasons. The first is to critique squat form and to ensure the athlete is keeping their body in safe squat position. The second is the actual spot itself. The spotter should stand behind the athlete with one arm in front of the lifter near the abs, and the other hand should be near the lifters lower back. When the lifter begins to struggle, the spotter should wrap their front arm around the lifters abs tightly and use the arm on the back to help stabilize the lifters body. The spotter should then push up on the athlete from up under to assist with the lift. If the spotter can not safely assist the lift back up, the spotter should help the athlete guide the weight to the safety pins and then pull the weight back before the athlete leaves the rack. If there are no pins present in this situation, the spotter should instruct the athletes to "jump" and allow the weight to fall behind them. The spotter should NOT be behind the squatter in this scenario.

Sport specific application: The barbell squat is a very technical and advanced lift; however, it is an integral lift for optimal performance in most sports. For example, any sport that requires some form of jumping or upward force requires utilization of the same muscles groups that are used in the squat. For this reason, the squat is considered one of the most important lifts an athlete can do.