Leg Exercise: Squat

Barbell squat form Barbell squat form

Type Resistance Target (primary) Quadriceps Target (secondary) CalvesGlutesHamstrings, Lower back
Equipment Dumbbells Barbell Bodyweight Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • If you are using a barbell, position it high on the shoulders and hold at each side. Make sure the bar is placed at height where you can unrack it with your feet flat on the floor.
  • Take a step back. Stand with feet shoulder width apart, pointing slightly outward
  • Bend at the knees while you hinge your hips back (focus should be on pushing your hips back – do not allow your knees to travel over your toes)
  • Descend until it is possbile to draw a line parallel to the floor from your knee cap to where your upper thigh and hip are joint together.
  • Exhale and push through your feet as you extend your knees and hips until your legs are straight.
  • Keep your knees pointed in the same direction as your toes – if you find this difficult, try to focus on pushing through your heels and the outside of your feet.
  • Avoid rounding your back and keep your head up throughout the movement

→ See the full leg workout here

[end]What’s your squat PR? [/end]


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