Barbell Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips · Thighs

80%

Hamstrings

20%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Position a barbell on your upper back, resting it on your trapezius muscles.
Hold the barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart.

Exercise Position

Lower your body into a squat position by bending your hips and knees, keeping your chest up and back straight.
Descend until your thighs are parallel to the ground, or as low as comfortable.

Form & Performance

Drive through your heels to stand up, extending your hips and knees to return to the starting position.
Keep your chest up and back straight throughout the movement.