Barbell squat


The barbell squat exercise is also known as Squats, Back squats, Rear squats

Type of Exercise

Barbell Squat is a basic exercise


  • Front squat

Barbell Squat: Execution

The starting position sees the athlete standing, with his back in his position of strength and knees extended or almost fully extended. The barbell is held firmly resting on the upper bundles of the trapezius or at the height of the scapular spines. The distance between the feet (stride) can vary depending on the technique, but always equal to or greater than the width of the shoulders. The opening of the feet (angle) varies according to the step: generally with a short step the feet are only slightly turned outwards, while with a long step the angle is more pronounced. The execution consists in flexing the hip, knee and ankle at the same time as if you wanted to sit down, keeping your back in its position of strength. It is advisable to continue the descent until you are able to keep the back with its three natural curves, also being careful not to project the knees beyond the tips of the feet. Reverse the movement without bouncing, simultaneously extending the hips and knees and performing a plantar flexion at the level of the ankles; taking care to keep all the muscles that stabilize the back contracted and balanced. Pay particular attention not to bring the knees together, which must remain aligned with the feet throughout the movement. The execution ends with the return to the starting position.

Muscles involved in barbell squat exercise

Group 0

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Hip extension

Group 1

  • Pettycur
  • Short adductor
  • Long adductor
  • Great adductor
  • Gracile
Hip adduction

Group 2

  • Quadriceps femoris
Knee extension

Group 3

  • Gastrocnemius
  • Soleo
  • Peroneus brevis
  • Gracile footbed
  • Posterior Tibialis
  • Long finger flexor
  • Posterior flexor of the big toe
  • Long peroneus
Plantar flexion
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