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Barbell Squat
Beginner - Strength - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Glutes
Recommended Equipment
Barbell
How to do it
The barbell squat is used for building muscle mass, strengthening the quads, and is considered one of the main power exercises.
Steps :
1.) To begin this exercise, set up a bar with the amount of weight that you would like to perform on a squat rack.
2.) Lift the bar off of the rack and position the weight so that it is rested upon your upper back (lower traps).
3.) Keeping your head and chest up and looking forward, sit back slightly bending at your knees as you push back your hips then lower your body slowly to the floor.
4.) Slowly lower your body until the top of your thighs are parallel to the ground then hold for a two count feeling a stretch in your muscles.
5.) Return back up to the starting position and repeat for as many reps and sets as desired.
Tips :
1.) We recommend using a squat rack to help you when performing this exercise unless you are going to perform the squat with a very low weight.
2.) By keeping your head looking forward and slightly upward, it will help you prevent from arching your back.
3.) Tightening your abs will help take any pressure off of your back.
4.) It is important to make sure that you are strong enough and your back is able to handle enough pressure from the weight rested upon your body.
5.) If you feel any pain or discomfort when performing the squat exercise, stop doing them immediately to prevent any further injury.
6.) Remember to breathe and prevent from locking your knees as you could possibly pass out from blood rush.
