Strength

Barbell Squat

Barbell Squat targets the lower body, emphasizing thighs, hips, and buttocks. It strengthens your back and core for increased overall power, stability, and balance. Excellent for regular strength and conditioning.

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Barbell Squat instructions

Step-by-step instructions

Stand upright with your feet shoulder-width apart, the barbell should be resting across your shoulders.

Adjust your grip on the bar so your palms are over the bar, facing forward.

Lower your body as if you were going to sit in a chair, keeping your back straight and your knees in line with your feet.

Once your thighs are roughly parallel with the ground, push back up to a standing position.

Repeat the movement for the programmed number of reps.

Stand upright with your feet shoulder-width apart, the barbell should be resting across your shoulders.

Adjust your grip on the bar so your palms are over the bar, facing forward.

Lower your body as if you were going to sit in a chair, keeping your back straight and your knees in line with your feet.

Once your thighs are roughly parallel with the ground, push back up to a standing position.

Repeat the movement for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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