Muscle Groups
Muscles
Target
Synergist
How to perform Barbell Squat with proper form
Setup
- Bar Placement: Position the barbell on your upper back, either on the traps (high bar) or rear deltoids (low bar).
- Grip: Grip the bar with hands slightly wider than shoulder-width, keeping elbows pointing down and back.
- Feet Position: Stand with feet shoulder-width apart, toes slightly pointed out.
Execution
-
Engage Core: Brace your core and lift the bar off the rack.
-
Descent:
- Initiate the squat by bending at the hips and knees simultaneously.
- Keep your chest up and back straight throughout the movement.
- Lower until your thighs are at least parallel to the ground, or deeper if flexibility allows.
-
Ascend:
- Push through your heels and straighten your knees.
- Maintain an upright torso and keep your core engaged as you return to standing.
Tips
- Breathing: Inhale while lowering, exhale while ascending.
- Knees: Ensure knees track over toes and do not cave inward.
- Depth: Aim for a depth that allows you to maintain form without compromising safety.
Common Mistakes
- Leaning too far forward.
- Allowing knees to cave in.
- Lifting heels off the ground.
Maintain proper form to enhance effectiveness and reduce risk of injury.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs