Barbell Squats: How to Guide (+GIF) & Alternatives

The Barbell Squat

The barbell squat: the exercise that turns chicken legs into tree trunks and boosts your street cred at the gym.

This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush barbell squats.

What is a Barbell Squat?

The barbell back squat primarily targets the quadriceps, hamstrings, glutes, and lower back muscles.

It also engages the core muscles for stability and balance. Here’s how to do it well.

Equipment Needed:

• Barbell

Steps to Crush Barbell Squats:

1. Preparation

   Start by setting up your equipment. You'll need a barbell and a squat rack. Adjust the barbell to the appropriate height, typically just below shoulder level.
   
   

2. Positioning

   Approach the barbell and stand with your feet shoulder-width apart. Your toes should be slightly turned out.
   
   

3. Bar Placement

   Duck under the bar and position it across your upper back, resting on the meaty part of your traps. Make sure it's centered and secure.
   
   

4. Grip

   Grasp the barbell with both hands, slightly wider than shoulder-width apart, and make sure your wrists are straight.
   
   

5. Unracking

   Stand up to lift the bar off the rack. Take a step or two back to clear the rack, ensuring your feet are firmly planted.
   
   

6. Stance

   Set your feet in your preferred squat stance. Some prefer a shoulder-width stance, while others prefer a wider stance for greater stability.
   
   

7. Execution

   Initiate the squat by pushing your hips back and bending your knees simultaneously. Keep your chest up and your back straight as you descend. Your goal is to get your thighs parallel to the ground or lower.
   
   

8. Depth

   Go as low as your mobility allows without compromising form. Most people aim for thighs parallel to the ground or lower.
   
   

9. Ascent

   Push through your heels to stand back up, straightening your legs and returning to the starting position.
   
   

10. Breathing

    Inhale as you lower yourself and exhale as you push up. This helps stabilize your core and maintain proper form.
    
    

11. Racking

    Carefully walk forward to re-rack the barbell on the squat rack.

Target Muscle Groups

Exercise Variations

1. Front Squat

   Similar to the barbell squat, but the barbell is held in front of your shoulders, challenging your core and emphasizing the quadriceps.
   
   

2. Overhead Squat

   This advanced variation involves pressing the barbell overhead while squatting, testing your shoulder mobility and stability.
   
   

3. Box Squat

   Perform squats onto a box or bench to control depth and improve explosiveness.
   
   

4. Goblet Squat

   Hold a dumbbell or kettlebell close to your chest while squatting, promoting an upright posture.

Alternative Exercises

If you're unable to perform barbell squats or looking for alternatives to diversify your leg training, consider these exercises:

1. Leg Press

   Focuses on the quadriceps and is easier on the lower back.
   
   

2. Bulgarian Split Squat

   Requires minimal equipment, great for building single-leg strength.
   
   

3. Lunges

   Effective for targeting the glutes and hamstrings.
   
   

4. Deadlifts

   While primarily a back exercise, deadlifts also work the hamstrings, glutes, and lower back.