Barbell Squat
- Alternative Names: Barbell back squat, barbell full squat, squat with a barbell
- Type: Strength
- Experience Level: Beginner
- Equipment: Barbell
- Muscles Targeted: Quads, calves, hamstrings
- Mechanics: Compound
- Average Number of Sets: 2-3 with 8-10 reps each
- Variations: Barbell squat press, one leg, and overhead barbell squats
- Alternative: None
The barbell squat, also known as the barbell back squat, is a leg exercise that engages important muscle groups in the lower body, including the hamstrings, glutes, and quadriceps. It is commonly used as a leg-building exercise by professional powerlifters, bodybuilders, rugby players, and footballers.
Benefits
- Strengthens the joints, tendons, and ligaments around your hips and knees
- Boosts your performance by improving ankle and core stability, as well as increasing shoulder mobility
- Burns a lot of calories, helping you in losing weight
Barbell Vs Dumbbell Squat
| Barbell Squat | Dumbbell Squat | |
| Weight Used | Involves working with a heavier load | Usually performed by holding a weight lesser than that used in barbell squats |
| Easy to do | No. Requires space and can be performed only in a gym | Yes. Can be done in your home |
| How does it help | Works your posterior chain, promotes good posture, lessens lower back issues | Prevents muscle imbalances |
How to do Barbell Squats
Barbell Squat
40-50 lbs weights are good for this exercise. Balance the bar carefully on your shoulder traps, without putting any extra pressure on the back muscles.
Barbell Back Squat Tips
- If you find the exercise difficult to perform, practice the squat with a dumbbell or kettlebell first and then progress to the barbell version.
- Try to push the elbows forward before starting the lift, as it will help you in maintaining a strong position when moving the weight.
- Wear knee wraps to prevent straining your hamstrings and add more stability to your hips.
Variations
- Barbell Squat Press: Performed in the same way as the basic barbell squat except that you press the bar over your head as you return to the standing position.
- One Leg Barbell Squat: Involves placing the barbell on the base of the neck with one foot resting on the bench and the other foot positioned in front of you.
- Overhead Barbell Squat: Is done by holding the barbell over your head with an overhand grip and the hands spaced twice as wide as your shoulder width.