Barbell Squat
The Barbell Squat primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus and stabilizer support from the Erector Spinae. It is a barbell compound exercise at intermediate difficulty.
A barbell compound push exercise targeting the Rectus Femoris.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Execution: Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Comments: Keep head facing forward, back straight and feet flat on floor with equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.At bottom of squat, crease at hips should be lower than top of knee cap.
Alternative Exercises
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