Squat (Barbell)

total-body / compound

Beginner
Squat (Barbell)

total-body / compound

Beginner

Getting Started


  • 1

    Stand with your feet hip-width apart, and position the barbell across the back of your shoulders, just above your traps.

  • 2

    Grasp the barbell with both hands, using a grip that is slightly wider than shoulder-width apart, with your hands facing forward.

  • 3

    Keep your back straight and chest out, and engage your core.

  • 4

    Slowly bend your hips and knees, lowering your body as if you were sitting back into a chair.

  • 5

    Keep your weight in your heels and your knees pointing in the same direction as your toes.

  • 6

    Lower your body until your thighs are parallel to the ground or slightly below.

  • 7

    Push through your heels to stand back up to the starting position, and repeat for desired reps.

Primary
Secondary
Lower backGlutesQuadsHamstringsCalves