Barbell Squats


  • Stand with feet shoulder width apart and toes facing in front of you. Place the barbell on your shoulders, below the trapezius muscles (NOT on your neck!).
  • Keeping your back flat, slowly lower your body, bending at the knees and the hips. Stop when your legs form a 90 degree angle. Do not let your knees go forwards past your toes.
  • Slowly push through your heels to return to the starting position, contracting the thigh muscles.


Start with very light weight to perfect your form. If you feel any discomfort in your knees or lower back, stop doing this exercise.

Exercise Barbell Squats Muscles

Muscles Engaged

Primary: Quads
Secondary: Gluteus maximus hamstrings