Barbell squat
Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings, Lower back.
How to do it
- In a squat rack, set the bar at shoulder height, step under it and rest it on your upper back (just below your neck).
- Grip the bar with both hands and lift it off the rack by pushing with your legs and straightening your torso.
- Take a step back and set your feet shoulder-width apart, toes turned slightly out, head up and back straight – this is the starting position.
- Lower yourself under control, bending your knees and hips, until the angle between thigh and shin is just under 90 degrees, breathing in; keep your knees in line with your toes, not past them.
- Stand back up, driving through your heels and extending your legs, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Lower yourself under control, with your back straight and your knees in line with your toes.
Common mistakes
- Letting your knees travel well past your toes, straining the joint.
- Rounding your lower back on the way down.
- Lifting your heels off the floor, shifting the weight onto your toes.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.