This exercise involves standing with one foot in front of the other and holding a barbell on your shoulders. You then lower your body by bending both knees until your back knee almost touches the ground, then push back up to the starting position. This exercise primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Improves balance and stability
- Increases lower body strength and power
- Can be modified for different fitness levels by adjusting weight and depth of the squat
- Can be done with minimal equipment and space
How to perform
- Start by standing with your feet shoulder-width apart and holding a barbell across your upper back.
- Take a large step forward with one foot and plant it firmly on the ground.
- Lower your body down by bending both knees until your back knee is just above the ground.
- Push through your front foot to stand back up to the starting position.
- Repeat for the desired number of reps before switching legs.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary