How To Squat

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How To Squat

Let’s preface this one with pointing out that it is a dangerous exercise to do alone. This can be said for most exercises involving barbells – they involve more weight, on average, than dumbbells, and as a single, heavy object, can result in a lot of injuries if an accident or carelessness were to prevail. 

That aside, the barbell back squat is an excellent next step for those whom aren’t getting much out of traditional squat routines anymore. Beginners should not, under any circumstances, attempt this exercise, though. 

This should be adopted into an exercise regime only after proper squat position and technique has been trained (box squats are a good way to do this), and you’ve built up some decent back strength due to how the barbell has to be held with this. 

If you’re ready to take the next step with your quad exercises, though, this is one to consider. 

What You Need 

All you need is a balanced barbell, a good pair of gloves for safe grip, and preferably a mat to avoid stress on your heels and arches. You also need a spotter – anything involving barbells like this, no matter how advanced you are, should involve a spotter. Better safe than sorry! 

Squat Muscles Worked

Quadriceps 3D.gif
By BodyParts3D/Anatomography – BodyParts3D/Anatomography, CC BY-SA 2.1 jp, Link

By Anatomography – en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, Link


  • With the barbell on a rack at shoulder height, duck underneath and take hold of the bar. 
  • Hold it, elbows bent, palms forward, with the bar across the base of your neck or shoulders. Your hands should be about 1/3 further apart than shoulder width. 
  • Step back from the rack carefully. 
  • Bending at the knees, lower to your minimum squat depth slowly. 
  • Hold this position for a second, and then raise back up. 


Consult your doctor before performing this exercise if you have heart troubles, arthritis, or joint/back problems. Don’t overdo the weight, and again, have a spotter you can rely upon. There should be no exception with this last point. Barbell exercises like these can be dangerous. 

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