Barbell Back Squat
|Primary Muscle(s)||Quads, Glutes|
|Secondary Muscle(s)||Hamstrings, Abdominals, Abductors, Adductors|
Barbell Squat Instructions
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar, placing it on your traps.
- Have your hands outside shoulder-width in a position where you can create torque in your shoulders. You want to keep your shoulders pinned back. The equates to a strong upper back position.
- The bar does not sit loosely on your back.
- Imagine pulling your elbows under the bar with your chest up and shoulders back.
- You want your torso in a strong, vertical position.
- Chest up and eyes fixed straight ahead.
- Unrack the bar and step back one foot at a time.
- Place your feet just outside shoulder-width with your toes pointed out slightly.
- Stance will vary depending on the person.
- To create stability in your hips, screw your feet into the floor and push your knees out.
- Push your hips back slightly and descend into the bottom position.
- When the crease of your hips reach level with your knee, accelerate back up.
- Continue to push your knees out and maintain your core tightness.
- Squeeze your glutes at the top position.
- The barbell back squat takes time and many reps to solidify technique.
- Practice, practice, practice before you load up the barbell with heavy weight.
- Always look straight ahead, never look directly up or down. You want to maintain a neutral neck position.
- Don't overextend/arch your back. Focus on core tightness and a neutral spine.
- In the bottom position, imagine driving your chest up into the bar.