Barbell Squat

Barbell Squat Basics

Primary muscles worked: Quads, Hamstrings, Glutes

Synergist Muscles: Erector Spinae, Abdominals

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Squat

• To perform the barbell squat, find a power rack or squat rack and set the safety pins in proper position, which is just low enough to allow for a complete rep and high enough that the bar doesn't touch the pins in the bottom section of the lift. This exact spot varies from person to person but will be typically be located one to three feet below shoulder width.
• First, bring your shoulder blades back together and rest the uppermost part of your back underneath the bar. The bar should be on the upper portion of your traps in the groove created by bringing your shoulder blades together. Your feet should be a little bit past shoulder width apart.
• Next, bend at your knees, making sure that your knees stay behind your toes.
• Once the upper part of your leg is parallel with the floor, begin to stand back up by utilizing the strength in your quads and glutes.
• Reach full extension of your legs and hips before attempting another repetition.

Barbell Squat Tips

• Make sure that your back stays straight and does not excessively curve forward or back during the squat.
• Also, the line of your back should follow the line of your lower leg during the squat.

Barbell Squat and Sports 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.