Barbell Squat

About the movement

The most complete lower-body exercise in existence. Squats build leg mass, core stability, and full-body strength that transfers to everything else.

How to do it

1. 1

   Set the bar on your upper back (not your neck) and unrack it. Stand with feet shoulder-width apart, toes slightly out.

2. 2

   Take a deep breath, brace your core, and push your knees out as you sit down between your hips.

3. 3

   Descend until your thighs are at least parallel to the floor, keeping your chest up.

4. 4

   Drive through your whole foot back to standing, exhaling at the top.

Form tips

• •Keep your heels down and your knees tracking over your toes.
• •Depth beats weight; a clean parallel squat with less weight builds more muscle.
• •Wear flat shoes or squat barefoot; running shoes compress under load.