Weight Training

Barbell Back Squat exercise

The barbell back squat is a cornerstone lower-body compound movement that primarily targets the quadriceps, glutes, and hamstrings while engaging the core for stabilization. It’s widely regarded as one of the most effective strength-building exercises.

Barbell Back Squat exercise demonstration

How to perform Barbell Back Squat

  1. Position the barbell across your upper back and grip it slightly wider than shoulder-width.
  2. Step back from the rack with your feet shoulder-width apart and toes slightly pointed outward.
  3. Brace your core and keep your chest up and back neutral.
  4. Begin the squat by bending your hips and knees simultaneously.
  5. Lower your body until your thighs are at least parallel to the floor.
  6. Drive through your heels to return to a standing position.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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