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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Squat (Barbell)
The king of leg exercises. Rest the bar on your traps. Squat down until thighs are parallel to the floor, keeping your back straight. Drive up powerfully.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart, with the barbell resting on your upper back (trapezius area).
- Ensure your grip on the bar is slightly wider than shoulder-width, with your elbows pointing down and back.
- Step 2Position Your Feet
- Position your feet flat on the ground, with your toes slightly pointed outwards.
- Make sure your weight is evenly distributed across your feet.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your spine.
- Maintain a neutral spine position, avoiding any rounding or excessive arching.
- Step 4Initiate the Squat
- Begin the squat by bending at your hips and knees simultaneously.
- Push your hips back as if you are sitting into a chair, keeping your chest up and back straight.
- Step 5Lower Your Body
- Lower your body until your thighs are at least parallel to the ground, or lower if your flexibility allows.
- Keep your knees aligned with your toes and avoid letting them cave inward.
- Step 6Return to Starting Position
- Push through your heels to return to the starting position, straightening your legs and hips.
- Maintain control and ensure your back remains straight throughout the movement.
- Step 7Repeat
- Repeat the squat for the desired number of repetitions, focusing on maintaining proper form with each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully re-rack the barbell if using a squat rack.
- Stand tall and ensure your posture is upright before leaving the area.