The barbell squat is often hailed as the king of all exercises—and for good reason. This compound movement engages nearly every muscle in the body, with a primary focus on the lower body and core. Squats are not only a powerful strength-building exercise but also a functional movement that mimics everyday activities, from sitting down to picking up objects.
When performing a barbell squat, proper form is critical to maximize benefits and prevent injury. Begin by positioning the barbell across your shoulders, gripping it tightly with your hands slightly wider than shoulder-width. With feet shoulder-width apart and toes slightly turned out, descend by bending at the hips and knees, keeping your back straight and chest up. Lower yourself until your thighs are parallel to the ground—or deeper, depending on mobility—before driving through your heels to return to the starting position.
Barbell squats target the quadriceps, hamstrings, glutes, and lower back while also engaging the core for stabilization. Beyond building strength, squats improve mobility, balance, and coordination, making them a foundational exercise for athletes and fitness enthusiasts alike. Whether you're training for sports performance, muscle growth, or overall fitness, incorporating squats into your routine ensures a solid foundation for achieving your goals.