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Barbell Squat

The Barbell Squat is a compound lower-body strength exercise that builds leg power, full-body strength and movement control.

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The Barbell Squat is a compound barbell exercise where the load is carried across the upper back while lowering into a deep knee and hip bend. It is a foundational strength movement used to develop overall lower-body strength and reinforce strong movement patterns.

The exercise mainly targets the quadriceps and glutes, with the hamstrings assisting during the lowering and rising phases. The core and upper back work to keep the torso stable under load, allowing the legs to produce force in a controlled and balanced way.

The Barbell Squat is widely used in strength, muscle-building, and athletic training programs. It is especially effective for building strong legs, improving full-body coordination, and supporting long-term strength development through progressive loading.

How to Perform the Barbell Squat

Position the barbell on a rack at approximately mid-chest height and step under it, placing the bar across your upper trapezius muscles (not on your neck).
Grip the bar slightly wider than shoulder-width, squeeze your shoulder blades together to create a stable (shelf) for the bar, and lift it off the rack by extending your knees and hips.
Step back from the rack with controlled steps, position your feet shoulder-width or slightly wider apart with toes pointed slightly outward.
Take a deep breath into your belly, brace your core by contracting your abdominal muscles, and maintain a neutral spine position throughout the movement.
Initiate the squat by bending at your hips and knees simultaneously, pushing your hips backward as if sitting into a chair while keeping your chest up and your weight centered over the middle of your feet.
Descend until your thighs are at least parallel to the floor (or deeper if your mobility allows), while keeping your knees tracking in line with your toes.
Drive through your heels and mid-foot to stand back up, exhaling as you pass the most difficult portion of the lift, while maintaining tension in your core and back.
Fully extend your hips and knees at the top position without hyperextending your back, then repeat for the desired number of repetitions.

Important information

Keep your gaze fixed on a point slightly above eye level to help maintain a neutral spine position throughout the movement.
If your heels rise during the squat, work on ankle mobility or try placing small weight plates under your heels as a temporary solution.
Never round your lower back during the squat – maintain the natural arch in your lumbar spine to protect against injury.
Start with lighter weights to master proper form before progressing to heavier loads, especially if you're new to the exercise.

FAQ - Barbell Squat

What muscles does the barbell squat target?

The barbell squat primarily targets the quadriceps, glutes, and hamstrings, while also engaging your core, lower back, and calves as stabilizers. It's considered one of the most complete lower body exercises, recruiting over 200 muscles throughout your body during execution.

How deep should I squat for optimal results?

For maximum muscle development and strength gains, aim to squat until your thighs are at least parallel to the floor (hip crease below the top of the knee). While powerlifting standards require breaking parallel, your individual mobility and goals should dictate your ideal depth—just ensure you maintain proper spinal position throughout.

What's the correct bar position for barbell squats?

For high-bar squats, position the bar across your upper trapezius muscles with a slightly narrower stance for greater quad engagement. Low-bar squats require placing the bar across your posterior deltoids and middle trapezius, allowing for a more hip-dominant movement with typically heavier loads and greater posterior chain activation.

How often should I include barbell squats in my training routine?

Most intermediate lifters benefit from squatting 1-3 times weekly with at least 48 hours between heavy sessions to allow for recovery. Your frequency should align with your program's overall volume, intensity, and your individual recovery capacity—beginners might start with twice weekly while advanced lifters may use undulating frequencies based on training blocks.

What are the most common barbell squat mistakes to avoid?

The most critical errors include allowing your knees to cave inward, lifting your heels off the ground, rounding your lower back, and initiating the movement by bending your knees first instead of hinging at the hips. Also avoid excessive forward lean, looking down during the movement, and holding your breath improperly—focus on maintaining a braced core with controlled breathing throughout each rep.

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Primary Muscles

Quads Glutes

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Hamstrings

Muscle Groups

Legs Glutes

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Workouts with Barbell Squat

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Build strength and definition with these essential leg exercises designed to work your quads, hamstrings, glutes, calves, and hip flexors. These workouts feature powerful compound movements like squats and deadlifts that build functional strength and muscle mass, plus targeted isolation exercises like leg curls and calf raises for complete muscle development and definition.

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The full body includes all major muscle groups, such as the chest, back, shoulders, arms, core, and legs. In these workouts, the areas are trained together in each session to maximize efficiency and overall fitness. Core compound movements like squats, deadlifts, bench presses, and rows create a strong foundation by working multiple muscles at once, helping you build strength, improve balance, and burn more calories. These exercises are complemented by targeted isolation work to address specific muscles and support balanced development throughout your entire body.

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Powerlifting revolves around one goal: getting stronger in the squat, bench press, and deadlift. These workouts are built around heavy compound lifts, progressive overload, and smart programming to help you increase your 1-rep max over time. Whether you’re a beginner learning the big three or an advanced lifter prepping for a meet, powerlifting training builds raw strength, muscular control, and total body power.

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Strength workouts focus on increasing your ability to lift heavier weights and perform challenging movements with control and consistency. These programs prioritize compound lifts like squats, deadlifts, and presses, often using lower rep ranges with higher loads. Whether you're a beginner or advanced lifter, strength training improves physical performance, enhances muscular coordination, and supports long-term health and resilience.

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Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.

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Glute workouts focus on the largest and most powerful muscle group in your body. Strong glutes support athletic movement, posture, and injury prevention. These workouts combine compound lifts like hip thrusts and deadlifts with targeted isolation exercises such as glute kickbacks and abductions. Whether you're aiming for more explosive power or better lower body aesthetics, glute training is key for performance and balance.