This exercise involves holding a barbell in front of the body and squatting down until the thighs are parallel to the ground. It primarily targets the quadriceps, but also works the glutes, hamstrings, and core muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, and core
- Improves overall lower body strength and power
- Increases flexibility and mobility in the hips and ankles
- Can improve posture and balance
- Can be modified for different fitness levels and goals
- Can be used for both strength training and cardiovascular conditioning
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Grasp the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Bring the barbell up to your shoulders, resting it on your collarbone and front deltoids.
- Engage your core and keep your chest up as you lower your body into a squat, bending at the knees and hips.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Upper Back
Primary