Barbell Squat

How to do the Barbell Squat

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Barbell Squat

Power Jerk expert · Barbell Reverse Band Power Squat expert · Barbell Overhead Squat expert · Barbell

Superset the Barbell Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Squat work?

The Barbell Squat primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat To A Bench, and Box Squat with Chains train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Squat suitable for beginners?

Yes, the Barbell Squat is rated beginner. Power Jerk, Reverse Band Power Squat, and Overhead Squat are the progressions from here.

Where should the Barbell Squat go in a workout?

Early — the Barbell Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Jefferson Squats Barbell