Barbell Back Squat Video Exercise Guide

The squat is the king of all exercises, working over 256 muscles in one movement! From bodybuilders to powerlifters to competitive athletes, the squat is a staple compound exercise and should be in every workout plan.

For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and bench press. For athletes, having an explosive squat is a good indicator for on field/court performance. And for bodybuilders, the squat is a compound exercise that targets nearly every muscle of your lower body and core.

The squat directly targets the muscles of the quads, but also involves the hamstrings, glutes, back, and core as well as muscles of the shoulders and arms to a lesser degree.

Not everyone is built to perform the traditional barbell back squat and it can result in some pain for certain individuals. Over the years, several squatting variations have been developed to help everyone be able to train this critical movement pattern safely.

Some of the squat variations include:

• Bodyweight Squat
• Goblet Squat
• Landmine Squat
• Front Squat
• Dumbbell Squat
• Machine Hack Squat
• Smith Machine Squat

The emphasis of the squat can be switched from the quads to the hamstrings by your foot placement. Some wear shoes with an elevated heel (or elevate their heels on plates) to focus more on the quads. Others keep a flat foot to put more pressure on the hamstrings.

At the end of the day it is important that you pick a squat variation and foot placement that works best for you and that you can perform safely.

Want to improve your squat? Try our 12 Week Super Squat Workout.