Barbell Squat

What it is

This is a fundamental compound movement that uses a barbell to strengthen your lower body. You'll primarily engage your quadriceps, with significant involvement from your glutes, hamstrings, calves, and lower back. It's a foundational exercise for building overall leg strength and power.

Technique tips

• Secure the barbell in a rack just below your shoulder height for safety.
• Maintain a proud chest and straight back throughout the movement.
• Descend until your upper legs are parallel or slightly below parallel with the floor.
• Ensure your knees track in line with your toes, not past them.
• Drive through your heels to return to the starting position.
• Inhale as you lower, exhale as you powerfully push back up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.