Legs
Barbell Squat
Barbell squat
Video
Execution (step by step)
1
Place the barbell on your upper back (traps), not on your neck.
2
Feet shoulder-width apart, toes slightly outward (15-30 degrees).
3
Breathe in, engage your core, then lower down controlled.
4
Knees follow the direction of your toes -- don't let them cave inward.
5
Lower until your hips are parallel to the ground or lower.
6
Push up through your heels, keep your chest up.
Muscles
Primary
quadricepsglutes
Secondary
hamstringscalvescore
Programming
| Strength | 3-5 sets x 3-5 reps |
| Hypertrophy | 3-4 sets x 6-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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