How to Do a Perfect Barbell Squat?

Whether you are just starting out at the gym or a seasoned pro, you have probably come across the barbell squat. It is a popular exercise among athletes and bodybuilders because it works multiple muscles in the body. To take advantage of the barbell squat benefits, it is essential to master the technique and its variations.

While the barbell squat might seem easy to perform, learning how to perfect it is necessary. That is why, in this blog, we have covered everything about this exercise, from its benefits to the form and alternatives. If you are unsure whether the barbell squat is for you, now is the right time to figure that out! 

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Barbell squats are killer strength exercises! While performing it, you hold the barbell on your shoulders and lower your body down by bending your knees and hips. This exercise works multiple muscles, so it is not strange that athletes and bodybuilders often include it in their workout programs. Namely, it is one of the most beneficial exercises for the hamstrings, quads, and glutes.

More specifically, you activate several muscles simultaneously when you perform the barbell squat. Those muscles include: 

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The glute muscles are key in squats. They include the gluteus maximus, medius, and minimus, but the main one working during squats is the gluteus maximus. If you are aiming to strengthen your legs, be sure to include barbell squats in your workout routine! 

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The quads are super important for doing squats. They include the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Strengthening these muscles will make your legs stronger and better prepared for more challenging leg exercises. Whether you want to add more weight or do more reps, strong quads are crucial! 

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When it comes to the barbell squat form, the hamstrings act as the support of the legs the whole time. In other words, they are not the main muscles doing the work. However, they are important when performing barbell squats. If there is no support, your legs will not be able to move. 

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The calves are another muscle set that offers support during a barbell squat. They are more centered around the knees and ankles, meaning they help you avoid injuries while exercising. 

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While the barbell squat might seem like an exercise solely focused on the leg, it actually activates more muscles than you can imagine! That is, the back and shoulders are also included in the barbell squat form. In short, while doing squats, the muscles at the back of your shoulders and between your shoulder blades help to squeeze the shoulder blades together. That is how you maintain the position of the barbell. 

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The great thing about the barbell squat is that it activates the core as well. Your core muscles put in the effort to hold up your upper body and maintain good posture when you do squats. You never want to leave your core muscles idle; squats ensure you do not! 

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If you want to enjoy the barbell squat benefits, it is essential to learn the technique properly. Without the right movements, you cannot reap the rewards of this amazing exercise. So, here, we have included the right steps and moves for mastering the barbell squat. Next time you perform the exercise, be prepared to really feel it! 

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Start by gripping the barbell slightly wider than shoulder-width and lift it off the rack. Ensure you position it on the fleshy part of your shoulders, just below your neck. Keep in mind that you should have enough space to take several steps backward to put down the barbell once you are finished. 

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Take a deep breath and tighten your core. Then, step back so your feet are wider than your shoulders. Ensure your chest is open and your elbows are pressed down and back. This mandatory starting position will allow you to do the exercise properly. 

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When you go into a squat, keep your back straight and lower your body by pushing your hips back and bending your knees until your thighs are parallel to the floor. Try to get your hips lower than your knees if you can. 

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The weight needs to be evenly balanced on your feet, from your toes to your heels. Grip the floor with your feet to keep them stable. Stability is everything if you want to make the most out of a barbell squat! 

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Your thighs should be parallel or slightly lower to the ground while keeping your weight evenly on your feet. Pause for a second at the bottom, then initiate the upward movement by pushing through your midfoot and heel with your toes engaged. As you stand up, keep your chest high, squeeze your glutes, and let your knees straighten while your hips move forward. 

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If you are not ready for the barbell squat or you simply need to add some differences to your workouts, you can always count on the variations. Many people opt for alternatives when they have perfected this exercise. So, if you are one of them, you may want to try some of the barbell squat variations at your disposal. 

As the name suggests, the overhead squat requires moving the barbell over your head. It includes most of the same movements as the barbell squat, but some modifications are necessary for the best results. The overhead squat does wonders for your core and enhances the mobility of your shoulders as well.

First, put the barbell on your shoulders just like you would for a back squat. Then, grab the bar with your hands wide apart and use a little leg power to push the bar overhead. Next, lower into a squat until your thighs parallel the ground while keeping the bar steady above your head. Finally, push back up using your legs, but be careful not to go too hard, or you might lose your balance with the bar. 

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Goblet squats are amazing barbell squat variations, especially for beginners. This is a great exercise for those who want to include weight in their workout but not go too big on the movement with it. You can consider doing a goblet squat when you want to go easy with your exercises or you are still not ready for the barbell squat.

Start by standing with your feet a bit wider than your hips and hold the kettlebell close to your upper chest. You can hold the kettlebell either by the handle or upside down. Keep your chest up and your core tight. Then, lower your hips and squat while ensuring your knees stay in line with your toes. Go as low as your thighs parallel or lower, and make sure your elbows come in between your knees. Then, push back up through your heels, squeeze your glutes at the top, and do it again. 

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Front barbell squats are better for beginners than back squats. This is because they help you keep your torso upright and locked in position, which is really important for ensuring the bar stays in place. Front squats are ideal when you want to steadily lean into the barbell squat and improve your technique.

When you are at the squat rack, set the bar at shoulder height and then bend your knees to get your hips under the bar. The bar should be just under your chin, by your collarbone. Grab the bar with your thumbs on the outside of your shoulders, then lift it off the rack and take a few steps back.

Keep your chest up, elbows in line with your shoulders, and the barbell over the middle of your feet as you go down into a squat. Once your thighs are parallel or lower, push explosively through the floor to stand back up. 

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Now that we have established the techniques for perfecting the barbell squat, we should talk about what you can get from doing them. Of course, you would not solely include an exercise in your workout program just like that. As with everything, you need to know precisely why you are doing it. By knowing its benefits and role in your routine, you can expect the results and see your body improvements.

So, here are some of the greatest advantages of performing the barbell squat regularly. 

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The barbell squat is one of the greatest exercises for people who are looking to build muscle mass but at the same time burn calories. Finding such types of exercises is not easy, so it is not strange why this one is so popular.

When you do barbell squats with the added weight, your muscles work harder than regular bodyweight squats. If you maintain the right form, this exercise can boost your fitness and help burn calories. 

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The barbell squat is a killer exercise that targets many muscles at once, which can help boost muscle-building hormones. One recent study suggests it might even help with upper body gains. Basically, doing barbell squats is a big deal for your workout routine. So, if you want to spice up your exercise game, this is a technique you cannot miss out on! 

When you do a barbell squat, it works a bunch of different muscles, which gets your heart pumping more than doing exercises that only focus on one muscle group. This can help improve your overall fitness and health. An elevated heart rate is the goal of many cardio exercises. However, barbell squats can give you a similar result even though they do not belong to cardio workouts. 

You can easily change the weight on a barbell for squats. If you are still getting the hang of squats, start with easier versions using lighter weights, like the goblet squat with a kettlebell or the dumbbell squat. And once you feel more advanced, give the front squat a go. This is an exercise for all levels, so you can include it in your workout session the way you see fit at a given moment! 

When you start doing barbell squats, you may notice they require a bit more strength and stability than other squat variations. But all that effort will contribute to stronger and more flexible joints! In turn, this will minimize the risk of injury when you are giving it your all at the gym.