Barbell exercise

Squat (Barbell) form, muscles worked, and workout tracking

The barbell squat is a foundational compound movement that primarily targets the quadriceps, glutes, and hamstrings while engaging the core for stability. It is widely used to develop lower body strength, power, and functional mobility.

Squat (Barbell) illustration

How to do Squat (Barbell)

  1. 1Position the barbell on your upper back traps and step under it with feet shoulder-width apart.
  2. 2Brace your core and inhale deeply, then unlock your hips and knees to begin the descent.
  3. 3Lower yourself until your thighs are at least parallel to the floor, keeping your chest up and knees tracking over your toes.
  4. 4Exhale as you drive through your mid-foot to return to the starting standing position.
  5. 5Maintain a neutral spine and controlled tempo throughout the entire movement.

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Track Squat (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.