Barbell Squats

Barbell Squats are one of the most effective exercises for strengthening the entire lower body. This classic compound exercise primarily activates the quadriceps, hamstrings, glutes and core. It is ideal for those looking to increase strength, build muscle or improve athletic performance.

Correct Form and Technique

Follow these steps to perform Barbell Squats correctly:

  1. Place the barbell on your shoulders, just below your neck. Make sure the bar rests firmly on the upper part of the back muscles.
  2. Take a firm grip on the bar with your hands slightly wider than shoulder width.
  3. Stand with your feet shoulder-width apart and your toes slightly pointing outwards.
  4. Tighten your core and keep your back neutral. Pull your shoulders back and keep your chest upright.
  5. Lower your hips back and down as if you were sitting on a chair until your thighs are parallel to the floor or deeper if your mobility allows.
  6. Push through your heels to rise back to the starting position, making sure to extend your hips all the way at the top.

Video Demonstration

Watch this video for a visual guide to properly performing Barbell Squats:

Typical Errors

Avoid these mistakes to improve your technique and reduce the risk of injury:

  • Elevated hip position: Make sure to bend both hips and knees at the same time for a smooth movement.
  • Knees fall in: Keep the knees in line with the toes throughout the movement.
  • Arching the back: Keep the back neutral and core engaged to protect the lower back.
  • Insufficient depth: Go as deep as possible without losing form to ensure full activation of the lower body muscles.

Variations and Modifications

Adapt Barbell Squats to your level or goals:

  • Front Squats: Place the bar in front of the shoulders to increase activation of the quadriceps and core.
  • Goblet Squats: Hold a kettlebell or dumbbell in front of your chest as an easier alternative.
  • Box Squats: Use a box to help control depth and improve technique.

Reps and Sets

Here's a guide to reps and sets based on your training goals:

  • Strength: 4-5 sets of 3-6 reps with heavy weight.
  • Hypertrophy (muscle growth): 3-4 sets of 8-12 reps with moderate weight.
  • Endurance: 3 sets of 12-15 reps with light weight.

Breathing

Inhale deeply before lowering into the squat and hold your breath to stabilize the core. Exhale as you push yourself up to the starting position. This helps maintain control and power during the exercise.

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