How to execute Barbell Squat
If you're looking to build lower body strength and develop overall muscle mass, barbell squats are a great exercise to include in your workout routine. Here's a quick guide on how to properly perform a barbell squat:
- Start by standing with your feet hip-width apart. Place a barbell on the back of your shoulders and hold it in place with both hands.
- Bend your knees and lower your body as if you were going to sit in a chair. Keep your back straight and head up.
- Continue to squat until your thighs are parallel with the ground. Drive your hips back and make sure your knees stay in line with your toes.
- Hold the squat position for a few seconds, Push up through your heels to straighten your legs and stand back up. This completes one repetition.
Remember to keep your body tight and your core engaged throughout the movement. Keep your breathing steady and focus on your form. Start with a light weight and gradually increase the weight as you become more comfortable with the exercise.
Muscles Involved
Primary:
Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary:
Hamstrings (semitendinosus, semimembranosus, biceps femoris),
adductors (longus, magnus, brevis), gracilis, tensor fasciae latae, spinal erectors
(sacrospinalis), abdominals (rectus abdominis, external oblique, internal oblique)
