Squat (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Squat (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Quadriceps, Glutes, Hamstrings

Secondary muscles

Adductors, Abs

Exercise Category

Knee-Dominant Lower Body

Squat (Barbell) Muscles Worked

Front

Back

MuscleSet

Quadriceps

33.3%

Glutes

26.7%

Hamstrings

20%

Adductors

13.3%

Abs

6.7%

Squat (Barbell) Overview

Often referred to as the 'king of all exercises,' the barbell back squat is a compound movement that works nearly every muscle in the lower body, primarily the quads, glutes, and hamstrings. It also engages the core, spinal erectors, and even the upper back for stability. Squats improve lower body strength, increase muscular size, and promote full-body coordination. They can enhance athletic performance, support mobility, and boost bone density due to the axial load. Barbell squats can be modified to suit all skill levels and goals, and they serve as a benchmark of functional strength in training systems from powerlifting to CrossFit.

Why Do The Squat (Barbell) ?

Squat (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Squat (Barbell)

1. Stand under the bar with it resting across your traps, feet shoulder-width apart. 2. Unrack the bar and step back, keep chest up and core tight. 3. Lower into a squat by bending hips and knees, keeping knees in line with toes. 4. Reach at least parallel depth, then drive through your heels to return to standing.

Machine Tips

For safety, use a squat rack with safety bars and adjust height to just below shoulder level.

How to Progress

Increase load progressively, focus on achieving greater depth with control, and improve bracing and bar path consistency.

PROGRAMS WITH Squat (Barbell)