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
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms