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Exercise Benefits With Proper Form & Technique

Squat With Barbell

through 18 votes
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

General And Specifics

  • this is a complex exercise, beginners better use less weight in the beginning
  • if you use a heavier weight, use a squat rack as well

Starting Position

  • position a barbell on your upper back (not on the neck)
  • hold the barbell with both hands, a little wider than shoulder width
  • your feet are shoulder width apart, too and rotated to the outside a bit (20-30 degrees)
  • important: knees and tiptoes always point into the same direction

Correct Execution

  • brace your body
  • slowly bend your knees until the thighs are parallel to the ground
  • your upper body is bending forward a little
  • at the same time, your bottom moves backwards a bit
  • keep your back straight, the shoulders back and do not look to the ground
  • your tiptoes are the farthest points from your body, do not let your feet move outwards
  • put pressure on your heels and bring your body back into the starting position

tip for the workout

  • put something under your heel to reach a better stability