Exercise / Hip, Leg

Barbell Squat

The barbell squat is a strength training exercise that targets the muscles of the lower body, particularly the quadriceps, hamstrings, and glutes. It is a compound exercise, meaning it works multiple muscle groups simultaneously. The exercise is performed using a barbell, which is a long, straight bar that is weighted with plates.

How To do:


To perform a barbell squat:

  • Stand with your feet shoulder-width apart and position the barbell on your upper back, resting it on your trapezius muscles.
  • Grasp the bar with your hands slightly wider than shoulder-width apart, and keep your elbows pointing down towards the ground.
  • Take a deep breath, brace your core, and begin to squat down by pushing your hips back and bending your knees.
  • Keep your chest up, your back straight, and your heels firmly planted on the ground.
  • Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form.
  • Drive through your heels and push your body back up to the starting position, exhaling as you stand up.

As with any strength training exercise, it’s also important to start with a weight that you can comfortably lift and gradually increase the weight over time as you become stronger. An incorrect squats technique can cause injuries. For this reason, it is recommended that those starting to squats for the first time should start with body weight.

Barbell Squat Benefits

  • Squats are a basic strengthening exercise used in all sports. Squat is a dynamic strength training movement that requires the muscles of your upper and lower body to work together at the same time.
  • While Squat helps to develop leg muscles, it also supports muscle building throughout the body. Also, adding squats to your workouts helps strengthen your tendons, ligaments, and bones.
  • Increases Testosterone: It has been proven by research that weight exercises help increase short and long term testosterone levels. Exercises such as bench press, squat, and deadlift are the most effective exercises that increase testosterone levels.
  • Barbell squats require a high degree of balance and coordination, which can improve overall physical function and reduce the risk of falls and other injuries. Functional exercises such as squats are those that facilitate the real-life activities of the body.

Overall, the barbell squat is a highly effective exercise that provides numerous benefits for overall health and fitness. Whether you are an athlete looking to improve performance, or someone looking to improve strength and physical function, incorporating barbell squats into your workout routine can be a highly effective strategy.

Barbell Squat Muscles Worked

The barbell squat is a compound exercise that primarily targets the muscles of the lower body, including:

Target - Quadriceps
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Soleus
Stabilizers - Erector Spinae
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
Antagonist Stabilizers - Rectus Abdominis
Antagonist Stabilizers - Obliques
squat muscle worked