Barbell Squat

A compound lower-body exercise where a barbell is placed on the upper back and the lifter squats down and stands back up.

Video

Instructions

• Position a barbell on your upper back, gripping it with both hands slightly wider than shoulder-width apart.
• Stand with feet shoulder-width apart, toes slightly pointed out.
• Engage your core and keep your chest up as you bend your knees and hips to lower your body.
• Descend until your thighs are at least parallel to the floor or lower if mobility allows.
• Push through your heels to return to the starting standing position, fully extending hips and knees.
• Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Allowing knees to cave inward during the squat
• Rounding the lower back instead of maintaining a neutral spine
• Not squatting to at least parallel depth
• Lifting heels off the ground instead of keeping feet flat
• Using too much weight and compromising form

Additional Information