You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Now take your hands over the back and grip the bar with a wide grip for stability. If it doesn't, try adding some padding to the bar. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. Stand under the bar with your feet at about shoulder width apart. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use. Want to improve your squat? Try our 12 Week Super Squat Workout. Others keep a flat foot to put more pressure on the hamstrings.Īt 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.
Some wear shoes with an elevated heel (or elevate their heels on plates) to focus more on the quads. The emphasis of the squat can be switched from the quads to the hamstrings by your foot placement. Over the years, several squatting variations have been developed to help everyone be able to train this critical movement pattern safely. Not everyone is built to perform the traditional barbell back squat and it can result in some pain for certain individuals. 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. And for bodybuilders, the squat is a compound exercise that targets nearly every muscle of your lower body and core. For athletes, having an explosive squat is a good indicator for on field/court performance. 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.įor powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and bench press.
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