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Legs

Barbell Squat

Intermediate

The foundational lower-body lift for building leg strength and mass.

Target muscles

Quadriceps, Glutes

Calories burned

~11 kcal / set

Secondary muscles

Hamstrings, Core

Equipment

Barbell

Goal

Strength, Muscle Gain

Sets / Reps

4 × 6-10

Benefits

  • • Builds full lower-body strength and mass
  • • Improves core stability and mobility

Step by step

  1. 1Rack the bar across your upper back, feet shoulder-width apart.
  2. 2Brace your core and push your hips back as you bend your knees.
  3. 3Lower until your thighs are at least parallel to the floor.
  4. 4Drive through your heels to stand back up.

Breathing guide

Inhale before descending, exhale as you drive back up.

Common mistakes

  • • Letting the knees cave inward
  • • Rounding the lower back at the bottom

Safety tips

  • • Keep your chest up and core braced throughout.
  • • Track your knees in line with your toes.

Variations

  • • Front squat
  • • Goblet squat
  • • Box squat

Related exercises

Leg Press

4 × 10-12

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg

Leg Extension

3 × 12-15