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Barbell squat
LegsIntermediate
3D anatomy atlas — activated muscles
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Vastus (lateralis/medialis)· HighRectus femoris· HighGluteus maximus· HighAdductor magnus· MediumBiceps femoris (hamstring)· MediumSemitendinosus· LightSemimembranosus· LightErector spinae· LightGastrocnemius· LightRectus abdominis· Light
Squat with barbell on shoulders.
Target muscle
Vastus (lateralis/medialis)Rectus femorisGluteus maximusAdductor magnusBiceps femoris (hamstring)SemitendinosusSemimembranosusErector spinaeGastrocnemiusRectus abdominis
Equipment needed
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Step-by-step guide
- 1Rest the bar on your upper back (traps), stand shoulder-width, toes slightly out.
- 2Brace the core, lift the chest, eyes forward, keep a neutral spine.
- 3Push the hips back and bend the knees to descend, knees tracking over the toes.
- 4Lower to at least parallel, then drive through the heels to stand.
Safety notes
Dùng giá squat có chốt an toàn khi tập nặng.
Giữ lưng trung tính, ngực ưỡn, gối theo hướng mũi chân.
Xuống tới đùi song song hoặc sâu hơn nếu linh hoạt cho phép.
Correct form tips
- Keep weight on the mid-foot and heels, whole foot planted.
- Keep the chest up and back straight throughout.
- Track the knees over the toes, don't let them cave in.
Mistakes to avoid (injury risk)
- Lower-back rounding at depth (butt wink) → spine injury risk.
- Knees caving inward → harmful knee-joint stress.
- Shifting weight to the toes/heels lifting → loss of balance and power.