Barbell Squat

Muscles Barbell Squat Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee
• Coremuscles around the abs, lower back, and pelvis
• Hip abductorsouter hip muscles that help keep the knees tracking outward

Main muscleWith the bar on your shoulders, squat down and stand back up as your knees and hips extend together. The main muscles driving this movement are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to drive you upward.

Supporting musclesYour hamstrings assist hip extension, your core supports the bar and keeps your torso from collapsing, and your hip abductors help keep your knees from caving inward.

How it should feelAs you drive through your whole foot, your quads and glutes should tighten together. At the top, your glutes should finish the rep without your lower back taking over.

Signs you're offIf your knees cave in or only your lower back feels loaded, you are not using your legs and hips well. If your torso folds forward or your back arches, your lower back may take extra stress.

Remember thisPush through your whole foot and stand by extending your knees and hips together.

Setting Up for Barbell Squat

Setup orderSet rack height and safety bars → Add matching plates → Lock the clips

• Rack height and safety bars

  Set it like thisSet both rack hooks to the same notch so the bar sits slightly below your collarbones while standing. Set the safety bars to a height where you could place the bar down during a squat.

  How to checkYou should not need to stand on your toes to unrack the bar, and both safety bars should be level.

• Plates and clips

  Set it like thisSlide matching plates all the way onto both sides, then lock the clips right next to the plates.

  How to checkBoth sides should have the same weight, with no visible gap between each clip and plate.

Watch out forAvoid setting the hooks too high, setting the safety bars unevenly, or leaving plates partially loaded.

Stance for Barbell Squat

Foot widthPlace your feet slightly wider than shoulder-width, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionStand so the bar stays over the middle of your feet.

Why it mattersIf your knees and toes point in different directions, your knees may wobble as you lower and stand back up.

How to Grip for Barbell Squat

Grip typeAfter placing the bar on your upper back, wrap both hands around the bar.

Grip widthPlace your hands about one fist wider than shoulder width on each side, holding the same position on both sides of the bar.

How hard to gripDo not crank your wrists upright; let the backs of your hands connect smoothly with your forearms.

The Key Point for Barbell Squat

Slightly raise your chest, send your hips backward and downward, and come up by pushing off the floor with your entire soles.

Think of it like thisThe feeling of sending the buttocks backward

Before the fixThe lower back rounds, or the knees collapse inward.

After the fixThe strength is evenly distributed to the thighs and buttocks, and the torso becomes stable.