How to Do Barbell Back Squats
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Barbell
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Yoga Mat
muscles
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Primary
Quadriceps
Correct Form
1. Stand with feet shoulder-width apart, bar on your upper back.
2. Bend the knees and hips to squat, keeping the chest up and elbows close to your torso.
3. Drive through your heels to return to the starting position.
Common Mistake
Don't let your knees cave in. Drive them out over your toes.
Pro Tips
1. Engage your glutes throughout the movement.
2. Keep your heels planted and chin down throughout.
Alternative Exercises
Quadriceps
Smith Machine Squats
Smith Machine Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Stand under the Smith machine bar. Position it across your upper back, feet shoulder-width apart and then take one step forward.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Smith Machine Wide-Stance Squats
Smith Machine Wide-Stance Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Position the Smith machine bar across your shoulders, one step forward, and take a wide stance with your feet slightly turned out.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Hip Abduction
Hip Abduction
Beginner
•
Quadriceps
•
Hip Abduction Machine
1. Sit on the hip abduction machine with your back flat against the pad.
2. Position your legs inside the pads, feet flat on the footrests, knees close together.
3. Push outward against the pads, separating your legs as far as comfortable.
4. Slowly return your legs to the starting position with control.
Cable Hip Adduction
Cable Hip Adduction
Beginner
•
Quadriceps
•
Crossover Cable Machine
1. Attach an ankle strap to the low pulley of a cable machine.
2. Stand with one side next to the cable machine and secure the strap around your other ankle.
3. Keeping your leg straight, pull it across your body toward your other leg.
4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed.
5. Complete the set and alternate sides.
Smith Machine Front Squats
Smith Machine Front Squats
Intermediate
•
Quadriceps
•
Smith Machine
1. Stand under the Smith machine bar. Place the barbell across the front of your shoulders, feet shoulder-width apart.
2. Keep the bar with an underhand grip, elbows forward. Engage your core, keep your chest up, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Medical. Ball Squats
Medical. Ball Squats
Beginner
•
Quadriceps
•
Wall Ball
1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight.
2. Engage your core, keep your chest up, and push your hips back, lowering into a squat.
3. Lower until your thighs are parallel to the ground, keeping the ball between your legs.
4. Drive through your heels to stand back up, extending your hips at the top.
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