Barbell Squat
The full squat with a bar on your back: the king of lower-body strength.
- Sets
- 4
- Reps
- 5-8
- Rest
- 180 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Core, Back
Movement Pattern
Targeted Muscles
How to Perform
- 01Set the bar on your traps, unrack it and step back.
- 02Feet shoulder-width apart; squat by sending your hips back and down.
- 03After reaching depth, drive up through your heels.
Form Tips
- Brace your core with a breath and keep it braced for the whole set.
- Depth depends on mobility; go as deep as you can without rounding your lower back.
Other Legs Exercises
- Bodyweight
Bodyweight Squat
Legs
The bodyweight squat: the foundation of all lower-body movements.
3 × 15-20Beginner - Bodyweight
Lunge
Legs
A single-leg movement performed by stepping forward: balance and leg strength.
3 × 10-12 (each leg)Beginner - Bodyweight
Glute Bridge
Legs
Raising your hips from the floor: the basic movement for glute and hamstring activation.
3 × 15-20Beginner