Squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 56

Average per rep (lbs)*: 123

Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00441

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
Inhale: Take a deep breath in before descending.
Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.

Exercise overview

Exercise tips and tricks

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