This exercise involves placing a barbell on the upper back and squatting down until the thighs are parallel to the ground. It primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, and lower back
- Improves overall lower body strength and power
- Increases bone density and joint stability
- Can improve athletic performance in sports such as basketball, football, and track and field
- Can help with weight loss and body composition changes
- Can improve posture and balance
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 traps and shoulders.
- Grasp the barbell with both hands, keeping your elbows pointed down and your wrists straight.
- Inhale deeply and brace your core.
- Bend your knees and lower your hips, keeping your back straight and your chest up.
- Continue descending until your thighs are parallel to the ground.
- Pause briefly at the bottom of the squat.
- Exhale forcefully and push through your heels to stand back up.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Lower Back
Primary
Abs
Secondary