Barbell Squat

Legs · Barbell

How to do it

Bar on your traps, not on your neck. Feet shoulder width with toes slightly out, chest tall, abs braced. Sit down between your heels, **pushing the knees out** and letting them travel forward, until your hips drop below your knees if your mobility allows. Stand by pushing the floor away. You feel quads and glutes. The classic mistake is heels lifting or knees caving in: if that happens, drop the weight and work on ankles.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Core, Calves

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