Squat


Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold the barbell across your upper back with an overhand grip (palms facing forward).
  3. Engage your core muscles and keep your back straight.
  4. Bend at the hips and knees to lower your body into a squat, keeping your chest up and your weight spread evenly over your heels and toes.
  5. Lower yourself as far as your flexibility allows.
  6. Push through your heels and toes to return to the starting position, straightening your hips and knees.

Categorisation

Also known as: Barbell Squat
Category: Squat
Typical discipline: Powerlifting
Type: Compound
Primary body segment: Lower
Movement: Push

Equipment Needed

Load: Barbell
Rack: Squat Rack or Adjustable Rack

Muscles Used

Primary: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Gluteus Maximus, Iliocostalis, Longissimus, Spinalis, Semitendinosus, Semimembranosus, Biceps Femoris
Secondary: Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Gastrocnemius, Soleus, Tensor Fasciae Latae, Sartorius, Gluteus Medius, Gluteus Minimus, Iliacus, Psoas Major, Quadratus Lumborum

Bodyweight Percentage Used

Male: 74.4%
Female: 73%