This exercise involves holding a barbell on your shoulders and squatting down until your thighs are parallel to the ground, then standing back up. It primarily works the muscles in your legs and glutes.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
- Improves overall lower body stability and balance
- Increases core strength and stability
- Can improve mobility and flexibility in the hips and ankles
- May help to improve posture and reduce lower back pain
- Can be a highly effective exercise for building overall lower body power and explosiveness
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Place the barbell on your upper back, resting it on your trapezius muscles.
- Grasp the barbell with both hands, keeping your elbows pointed down and your wrists straight.
- Inhale and begin to lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Exhale and push through your heels to stand back up, straightening your legs and returning to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Calves
Secondary
Lower Back
Primary
Abs
Secondary