Barbell Squats

Exercise Tips

  • Perform exercise with a spotter
  • Keep your back straight by looking upwards
  • Do not lean forward too much

Barbell Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week


Barbell, Plate Weights

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Barbell, Plate Weights

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a barbell with an overhand grip behind your neck, resting it on your shoulders.

  1. 1 Slowly squat down until your thighs are parallel to the ground.
  2. 2 Slowly stand back up, returning
    to the starting position.
  3. 3 Repeat until you have finished all repetitions.

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