How To Do Barbell Squat

Barbell Squat Exercise

Barbell squat is one of the best exercises to strengthen the entire lower body, while giving you an excellent metabolic boost.

It’ll also help significantly develop your core muscles. Do this towards the start of your workout when you’re feeling fresh.

Barbell Squat How To

  • Position yourself under a barbell, placed on a squat rack (with appropriate weight on either ends of the bar if using it). Arms should be placed on either side of the bar using an overhand grip.
  • Move into a standing position to unrack the bar, balancing the bar on your upper back/neck region with the elbows pointing down. Inhale and then hold your breath.
  • Slowly bend the knees as you lower yourself to the ground, coming as low as possible before straightening back up into the full standing position once again.  Exhale when you’re halfway through the rising portion of this exercise.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, be sure to keep the head looking forward or slightly up to prevent an excessive lean with the upper body.

Variations:   Front Squat, Smith Machine Squat

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Barbell Squat