The Barbell Back Squat is a popular exercise that targets your quadriceps, glutes, hamstrings and calves. The move works the whole body, but is ideal for increasing lower body strength and increasing muscle size.
Here’s a quick guide on how to properly perform a barbell back squat.
Barbell Back Squat Instructions:
Step One: Start with your feet hip width apart, core engaged with your shoulders back and down keeping a neutral spine. Grasp the barbell with a closed grip and your elbows pointed down.
Step Two: Begin going down breathing in for a count of four seconds, while maintaining a neutral spine until your knees are about 90 degrees or thighs parallel to the floor (depending on your range of motion).
Step Three: Stand up breathing out for a count of 2 seconds until your knees are straight but not locked!
Step Four: Repeat 12 – 15 times with a weight that is challenging for the last few reps while maintaining good form.
* Barbell Back Squat Trainer Tips
• Avoid rounding the back.
• Ensure that your knees are in lined with your middle toe through the squat.
• Keep your hips squared by evenly distributing the weight between your heel/ toe and between left/ right leg.
• Rest the bar on your upper trapezius muscles below your pointy bone on your upper back.
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