The barbell squat is a compound movement, meaning it works multiple muscle groups. Here are the primary and secondary muscles worked:

• Quads: The quadriceps are the muscles that run down the front of your thighs and are the main movers in the squat. They are made up of the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis.
• Glutes: The glute muscles are another main mover in the squat. They consist of the gluteus maximus, medius, and minimus, with the gluteus maximus being the main muscle working.
• Hamstrings: The hamstrings support the legs during the entirety of the squat and are secondary movers.
• Calves: The calves are secondary movers that stabilize the ankles and knees during squat reps.
• Core: The core works hard to support your torso and keep your chest upright due to the upright position of the squat.
• Shoulders & Back: During the squat, the posterior deltoid, rhomboids, and trap muscles work to squeeze the shoulder blades together and keep the barbell in place.

• Hits multiple muscles: The barbell squat works multiple muscle groups, promoting the production of muscle-building hormones and can even lead to upper body gains. Compound lifts like barbell squats engage large muscle groups, improving overall strength and muscle development.
• Hypertrophy: Following the progressive overload principle, barbell squats cause mechanical tension, muscle damage, and metabolic stress – three key components for hypertrophy (muscle building).
• Elevated heart rate: Since the barbell squat works multiple muscle groups, you will experience a more elevated heart rate compared to isolation moves. This can help build work capacity and promote overall health.
• Time-saving: Hitting more muscles at once undeniably cuts down on your precious gym time. Barbell squats are perfect for those with time constraints who want to be in and out of the gym quickly.

1. Begin by grabbing the barbell a little wider than shoulder-width apart and un-rack it, placing it on the meaty part of your shoulders, below your neck.
2. Breathe deep, creating tension in your core, and step back into a position with your feet wider than shoulder-width apart, keeping your chest open with your elbows pinned down and back.
3. Maintain an upright torso and push your hips back, lowering into a squat, bending your knees until your thighs pass parallel to the floor, aiming for the crease of your hips to drop below your knees.
4. Explosively drive the floor away to push yourself back to standing.

• Front Squat:
• Set the bar at mid-shoulder height, position your hips under the bar, and grip it with your thumbs outside your shoulders.
• Pull your elbows out and forward under the bar, un-rack it, and step back.
• Lock your core and chest, and descend into a squat until your thighs hit parallel or lower.
• Explosively drive through the floor to stand up.
• Landmine Hack Squat:
• Lift the loaded end of your bar onto your shoulder, then turn around, resting your back against the weight plate.
• Step forward until your body is almost symmetrical to the barbell behind you.
• Bend your knees, push your hips back, and squat deep. Press your back into the plate as you stand up.
• Zercher Squat:
• Secure a barbell in the crook of your elbows and stand tall.
• Push your hips back, bend your knees, and squat deep while maintaining an upright torso. Stand up explosively.
• Overhead Squat:
• Un-rack the barbell on your shoulders, push press it overhead.
• Squat down until your thighs are parallel to the ground, keeping the bar steady above your head.
• Push up with your legs, careful not to lose balance.
• Goblet Squat:
• Stand with feet wider than hips, holding a kettlebell close to your chest.
• Sink your hips back, descend into a squat with thighs hitting parallel or lower.
• Drive up through the heels, tensing your glutes at the top.
  

• 18-Rep Squat Ladder: Train your legs hard and heavy.
• 100 Squat Reps Challenge: Finish all 100 reps in 10 minutes.
• Contrast Training Method: Build explosive size, speed, and power.
• 15-Minute Dumbbell Leg Workout: Quad-killing session.
• 300-Rep Barbell Challenge: Burn your metabolic rate down.