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Exercise 200

Barbell Squat

Barbell squat to work the core, quadriceps, glutes, and hamstrings while maintaining posture and control throughout the movement.

CoreLegsGlutes
Athletic Station visual preview for Barbell Squat
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and the barbell resting across your upper back.
  2. Hold the barbell in a firm and comfortable position while keeping your chest open and your abs engaged.
  3. Keep your spine aligned and your gaze forward throughout the exercise.
  4. Begin by bending your knees and pushing your hips backward with control.
  5. Lower to a comfortable range of motion while keeping your feet firmly on the floor and your knees aligned with the direction of your feet.
  6. Avoid rounding your spine or allowing your knees to collapse inward during the descent.
  7. Press through your feet to return to the starting position while controlling the ascent.
  8. Exhale as you rise and inhale as you lower.

What you should feel

Greater activation of the quadriceps, glutes, hamstrings, and core, with a strong demand on stability. The strength effort should remain controlled in the legs and torso, without pain in the knees, lower back, hips, or shoulders.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Barbell Squat?

Stand with your feet shoulder-width apart and the barbell resting across your upper back. Hold the barbell in a firm and comfortable position while keeping your chest open and your abs engaged. Keep your spine aligned and your gaze forward throughout the exercise. Begin by bending your knees and pushing your hips backward with control. Lower to a comfortable range of motion while keeping your feet firmly on the floor and your knees aligned with the direction of your feet. Avoid rounding your spine or allowing your knees to collapse inward during the descent. Press through your feet to return to the starting position while controlling the ascent. Exhale as you rise and inhale as you lower.

What does Barbell Squat work?

Barbell squat to work the core, quadriceps, glutes, and hamstrings while maintaining posture and control throughout the movement.

What should you feel during Barbell Squat?

Greater activation of the quadriceps, glutes, hamstrings, and core, with a strong demand on stability. The strength effort should remain controlled in the legs and torso, without pain in the knees, lower back, hips, or shoulders.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.