Strength

Barbell Squat

Barbell Squat targets the lower body, emphasizing thighs, hips, and buttocks. It strengthens your back and core for increased overall power, stability, and balance. Excellent for regular strength and conditioning.
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Barbell Squat instructions
Step-by-step instructions
1
Stand upright with your feet shoulder-width apart, the barbell should be resting across your shoulders.
2
Adjust your grip on the bar so your palms are over the bar, facing forward.
3
Lower your body as if you were going to sit in a chair, keeping your back straight and your knees in line with your feet.
4
Once your thighs are roughly parallel with the ground, push back up to a standing position.
5
Repeat the movement for the programmed number of reps.
Stand upright with your feet shoulder-width apart, the barbell should be resting across your shoulders.
Adjust your grip on the bar so your palms are over the bar, facing forward.
Lower your body as if you were going to sit in a chair, keeping your back straight and your knees in line with your feet.
Once your thighs are roughly parallel with the ground, push back up to a standing position.
Repeat the movement for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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