Zirv Fitness
Strength exercise

Barbell Squat

How to do it

  1. Position the barbell on your upper back and stand with feet shoulder-width apart.
  2. Unrack the bar and step back, bracing your core.
  3. Bend your knees and hips to lower your body as if sitting back into a chair.
  4. Descend until your thighs are at least parallel to the floor.
  5. Drive through your heels to stand back up to the starting position.
  6. Keep your chest up and knees tracking over your toes throughout.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Clean DeadliftSnatch DeadliftSnatch Grip DeadliftAtlas Stone LiftAtlas Stone LoadAxle Clean and Press
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Quadriceps, Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps and weight