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Barbell Squat: How to do, Proper Form, Variations, Benefits

Barbell Squat or Barbell Back Squat is a strength gaining exercise that lets you lift and balance a considerable amount of load, thereby working out your glutes, calves, and other leg muscles. When performing the squat, you will also use your back muscles to balance the load on your shoulders so that you can do the lift safely.

Barbell Squat Benefits

  • Doing squats with a barbell makes you exercise through a greater range-of-motion than most of the other squat types, which means it helps in building strength and gaining leg muscle mass effectively.
  • While performing the barbell back squat, you can keep your trunk more vertical than other squat types because of the high bar position and medium stance.
  • It improves flexibility and enhances the release of testosterone and growth hormones.
Barbell Squat

Barbell Squat Exercise Information

Other Names Barbell Full Squat, High Bar Squat, Olympic Squat
Exercise Type Strength
Skill Level Intermediate
Equipment Needed Barbell, Squat Rack
Muscles Worked Primary: Quadriceps Secondary: Glutes, hamstrings, hips, calves
Mechanics Compound
Force Push
Alternative Forms/Substitute Wide Stance Barbell Squat/Barbell Sumo Squat, Barbell Front Squat, Barbell Box Squat, Barbell Split Squat

How to Squat with Barbell

  • First, adjust the bar on the squat rack so that it is above your shoulder level. Once you set the bar at the correct height, step under it and place your shoulders across it.
  • Grab the barbell with both arms and lift it by pushing your legs while simultaneously straightening your torso.
  • Move a few steps away and keep your feet at shoulder-width apart with your toes pointed out. Ensure that your back is kept straight and the head is up. This is your initial position.
  • Bend your knees and sit back with the hips to gradually lower the bar while maintaining a straight posture. Continue the downward motion until your hamstrings touch your calves.
  • Push the floor with your heel or middle part of your foot while straightening your legs and extending your hips to raise the barbell to the original position.
  • Do the desired number of reps.

Video: How to do a Barbell Squat

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