Squat

Barbell Squat Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic

Stablizer Muscle: Rectus Abdominis, Obliques

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Squat Instructions

Squat Technique

From rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

Squat Form

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement. See Squat for targeting Glutes and Squat Analysis.

Related Barbell Exercises
1. Lunge
2. Lunge, Rear Lunge
3. Lunge, Side Lunge
4. Lunge, Walking Lunge
5. Single Leg Split Squat
6. Single Leg Split Squat, Side Split Squat
7. Single Leg Split Squat, Single Leg Squat
8. Single Leg Split Squat, Split Squat
9. Squat, Front Squat
10. Squat, Full Squat
11. Squat, Hack Squat
12. Squat, Safety Squat
13. Step-up