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Technique

  1. Stand with feet about shoulder-width apart, with a Barbell resting in the crooks of your elbows, held close to your torso.
  2. Clasp your hands together or keep your fists closed to secure the bar.
  3. Keep your chest upright and your back neutral as you initiate the movement.
  4. Bend at the hips and knees, lowering into a squat while keeping the Barbell tight against your body.
  5. Descend until your thighs reach at least parallel to the ground, then drive through your feet to return to standing.

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Form tips

  • Keep your elbows tucked in and the Barbell close to your center of mass.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Barbell
Barbell

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Appears in

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