Barbell Squat

Learn how to do Barbell Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6.5 Quadriceps नितंबHamstrings Olympic Barbell

Barbell Squat is a Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the नितंब, Hamstrings. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..

How to Do Barbell Squat

A fundamental lower body strength exercise where you squat down with a barbell placed across your upper back.


💡 Instructions:


  • Position the barbell on your upper traps and grip it slightly wider than shoulder-width.

  • Stand with feet shoulder-width apart, toes slightly pointed outward.

  • Brace your core and keep your chest up.

  • Bend your knees and hips simultaneously to lower into a squat.

  • Keep your weight evenly distributed and knees tracking over toes.

  • Lower until thighs are at least parallel to the floor, then push through your heels to return to standing.


⚠️ Common mistakes:


  • Letting knees cave inward

  • Rounding the lower back

  • Rising onto the toes

  • Not reaching sufficient depth

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Muscles Worked by Barbell Squat

Primary Quadriceps
Secondary
नितंबHamstrings

Equipment

  • Olympic Barbell

Calories Burned Doing Barbell Squat

कैलोरी कैलकुलेटर

MET 6.5
अनुमानित खपत
228 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: Barbell Squat

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
नितंब, Hamstrings
MET value
6.5
Calories (30 min, 70kg)
≈ 228 cal
Video quality
4K with male and female demonstrations

FAQ: Barbell Squat

What muscles does Barbell Squat work?

Barbell Squat primarily targets the Quadriceps, with secondary engagement of the नितंब, Hamstrings.

How do you do Barbell Squat correctly?

A fundamental lower body strength exercise where you squat down with a barbell placed across your upper back. 💡 Instructions: Position the barbell on

Is Barbell Squat good for beginners?

Barbell Squat has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.

What equipment do you need for Barbell Squat?

Barbell Squat requires: Olympic Barbell.

What are the benefits of Barbell Squat?

Barbell Squat strengthens the Quadriceps, engages the नितंब and Hamstrings.

What exercises are similar to Barbell Squat?

Similar exercises to Barbell Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge.

Is Barbell Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Barbell Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Thruster
MET 7

Barbell Thruster

  • Short bar
Bent-Over Bulgarian Split Squat with Dumbbells
MET 6

Bent-Over Bulgarian Split Squat with Dumbbells

  • Dumbbells
Dumbbell Alternating Lunge
MET 5.5

Dumbbell Alternating Lunge

  • Dumbbells
Dumbbell Bulgarian Split Squat
MET 6

Dumbbell Bulgarian Split Squat

  • Dumbbells

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