The Barbell Squat is a intermediate-friendly barbell strength exercise that targets the quadriceps, with the glutes working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Squat
Set the bar in a rack at about chest height and step under it to rack it across your upper back.
Grip the bar slightly wider than shoulder width, brace your core, and step back from the rack.
Stand with feet shoulder-width apart, toes turned slightly out, and chest tall.
Push your hips back and down, bending the knees to squat down until your hips reach below the knees.
Drive through the full foot to stand back up, keeping the chest tall and bar path straight.
Lock out the hips and knees at the top, reset your breath and brace, and repeat for clean reps.
02 The payoff
Why it earns its spot
Builds total lower-body strength led by the quads and glutes.
Trains core bracing and full-body stability under heavy load.
Reinforces the squat pattern that carries over to sport and daily life.
03 Don't do this
Common mistakes
Letting the knees cave inward on the way up, which strains the knees and weakens the drive.
Cutting the depth short and not reaching at least parallel, missing the full quad and glute work.
Rounding the lower back at the bottom, which puts the spine at risk under heavy load.
Shifting the bar weight onto the toes, which throws off the balance and strains the lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
