The Barbell Squat is a foundational compound exercise that primarily targets the muscles of the lower body — especially the quadriceps, hamstrings, glutes, and calves. It also engages the core and lower back for stabilization, making it one of the most effective full-body strength movements.
This exercise builds power, muscle mass, and functional strength, and is often considered the king of lower body exercises.
How to perform:
1. Set the barbell on a squat rack at about chest level.
2. Step under the bar and position it across your upper back (traps), not on the neck.
3. Grip the bar slightly wider than shoulder-width and lift it off the rack by extending your legs.
4. Step back, feet shoulder-width apart, toes slightly pointed out.
5. Inhale, brace your core, and squat down by bending at the hips and knees — keep your chest up and back straight.
6. Lower until your thighs are at least parallel to the ground.
7. Exhale and push through your heels to return to standing.