Why it matters
A compound knee-and-hip movement that builds total lower-body strength.
Barbell Squat
Barbell Squats
Target muscles
Quadriceps
The quadriceps extend the knee and produce much of the force in squats, presses and lunges.
Glutes
The glutes extend the hip and stabilize the pelvis and knee in lower-body movements.
Adductors
The adductors pull the thigh toward the midline and help stabilize the pelvis in squats and lunges.
Execution cues
- Keep the whole foot planted
- Track each knee with the toes
- Brace the torso
Common mistake
Letting the knees collapse inward or losing foot pressure.
Training prescription
- Equipment
- Barbell
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.