Squat (Barbell)
Complete guide to Squat (Barbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Squat (Barbell)
Set a barbell on a squat rack at just below shoulder height and step under it so it rests across your upper traps.
Grip the bar evenly with both hands and unrack it by straightening your legs, then step back.
Stand with your feet shoulder-width apart and your toes turned slightly outward.
Bring your shoulders back, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back, descending until your thighs are at least parallel with the floor.
Drive through your heels to push yourself back up to the starting position, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |