The barbell squat is the king of exercises for building leg strength and mass. It targets the quadriceps, glutes and hamstrings.
Sets
3-4
Reps
8-12
Rest
90s
Place the bar on your traps (high bar) or rear delts (low bar). Grip the bar slightly wider than shoulder width.
Step back two steps from the rack, feet shoulder-width apart or slightly wider, toes turned out 15 to 30 degrees.
Take a deep breath, brace your core and initiate the movement by pushing your hips back, as if sitting into a chair.
Descend until your thighs are at least parallel to the floor, keeping your knees tracking over your toes and your back straight.
Drive hard through your heels to return to the starting position while exhaling. Lock out your hips at the top.
Keep your chest up and eyes looking straight ahead throughout the movement.
Push your knees out during the descent to prevent them from caving inward.
Start with a light weight to master the technique before progressively increasing the load.
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