Squat with Barbell

Barbell Squat

Performing a barbell squat is an excellent compound exercise that primarily targets the muscles in your lower body, including the quadriceps, hamstrings, and glutes. Additionally, it engages your core and stabilizing muscles. Here are step-by-step instructions for performing a barbell squat with proper form:

Video Instructions On How To Do Barbell Squats

Equipment Needed:

  1. Barbell
  2. Squat rack


  1. Set Up:
    • Start by setting the barbell on a squat rack at about chest height. Make sure the bar is secure and properly loaded with weights.
    • Position yourself under the bar, so it rests across your upper back and traps. Make sure the bar is centered and feels comfortable.
  2. Grip:
    • Grasp the bar with a grip that is slightly wider than shoulder-width apart.
    • Position your hands evenly on the bar, keeping your wrists straight.
  3. Rack and Unrack:
    • Stand up to lift the bar off the rack by straightening your hips and knees.
    • Take a step or two back to clear the rack, maintaining a strong and stable stance.
  4. Stance:
    • Position your feet shoulder-width apart or slightly wider. Toes can be pointed slightly outward for comfort.
    • Ensure your weight is distributed evenly across your feet.
  5. Posture:
    • Keep your chest up, shoulders back, and your spine in a neutral position.
    • Engage your core to maintain stability.
  6. Descent (Downward Phase):
    • Initiate the movement by bending at your hips and knees simultaneously.
    • Lower your body by pushing your hips back and bending your knees. Keep your back straight throughout the descent.
    • Aim to lower yourself until your thighs are at least parallel to the ground, but you can go deeper if your flexibility allows.
  7. Ascent (Upward Phase):
    • Push through your heels to stand back up, extending your hips and knees at the same time.
    • Keep your chest up and back straight as you ascend.
  8. Breathing:
    • Inhale as you lower yourself down.
    • Exhale as you push back up.
  9. Repetition:
    • Perform the desired number of repetitions, maintaining proper form.
  10. Rack the Bar:
    • After completing your set, carefully walk back to the squat rack and rack the barbell securely.


  • Start with lighter weights to master the form before gradually increasing the load.
  • Warm up adequately before performing heavy squats to prevent injury.
  • If you’re new to squatting or have any health concerns, it’s advisable to seek guidance from a fitness professional.

Always prioritize safety and proper form over lifting heavy weights. If you’re unsure about your form or ability, consider seeking guidance from a fitness professional or personal trainer.