Safety Barbell Squat
The Safety Barbell Squat primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae. It is a barbell compound exercise at intermediate difficulty.
A barbell compound push exercise targeting the Gluteus Maximus.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: Standing facing safety barbell on rack upper chest height. Position head in yoke with padded bar around shoulders. Hands can be placed on ends of yoke (as shown) or on safety bar out to sides. Dismount bar from rack and step back. Execution: Squat down by bending hips back while allowing knees to bend slightly forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Stand by extending hips and knees until legs are straight. Repeat. Comments: Keep head facing forward, back straight and feet flat on floor with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. Exercise can also be performedholding onto supportsor withlong handled safety bar. Also seeSquat Analysis.
Alternative Exercises
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