barbell back squat
This multijoint exercise—also known as a compound exercise—helps strengthen the quadriceps, adductors, and glutes; it also challenges the hamstrings, spinal erectors, and abdominals. Maintaining the correct form is key to protect the spine from injury.
the big picture
Proper coordination and mechanics are crucial here. Engaging the core increases stability and control and prevents lower-back strain. Start off with a low weight and only increase the load when you’re comfortable with the move.
Beginners can start with 4 sets of 8–10 reps; discover other variations and other targeted sets in the training programs.
PREPARATORY STAGE
Unrack the bar and stand with it resting on the tops of your shoulders. Push down into the floor to prepare your spine. Take small steps back, one foot at a time, to get into the starting position, feet shoulder-width apart.
n Double-tap image to read the labels
stage one
Breathe in and, with core engaged, push your hips back to begin the squat. Flex at your knees, keeping them in line with your feet as they move forward. Slow down as you approach the bottom position; your thighs should be roughly parallel to the floor.
n Double-tap image to read the labels
stage two
With your core engaged, breathe out to push against the floor, keeping your spine neutral as you extend your legs at the hips and knees to return to the starting point. Reset your breathing and pause at the top of the rep. Repeat stages 1 and 2.
n Double-tap image to read the labels
44.200.237.112