This exercise involves holding a barbell on your shoulders and performing a squat with your feet wider than shoulder-width apart. It primarily targets the muscles in your legs, including your quadriceps, hamstrings, and glutes. It can also help improve overall lower body strength and stability.
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 core stability and balance
- Can improve mobility and flexibility in hips and ankles
- Can be modified for different fitness levels and goals
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 pointing down and your wrists straight.
- Inhale and lower your body by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- Lower your body until your thighs are parallel to the ground or lower, making sure your knees do not extend past your toes.
- Exhale and 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
Calves
Primary
Lower Back
Primary
Abs
Secondary