Barbell Squat

Learn how to do a barbell squat with SHOCK Personal Trainer Ashley Steele.

How to Barbell Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Barbell

Trainer: Ashley Steele


  1. Set the barbell on the squat rack at approximately chin level. Position the body underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from the body) slightly wider than your shoulders.

  2. Standing underneath the barbell with it resting at the peak of your shoulders, keep the chest tall and release the barbell from the rack. Take a small step backward and position both feet slightly further than shoulder-width apart. This is your starting position.

  3. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains arched and between a 45- to 90-degree angle to your hips.

  4. Exhale. Drive both feet through the floor and extend your knees straight to return to the starting position. Repeat the barbell squats for the specified amount of time or repetitions.

  5. You should feel this working your core, glutes, quads, and hamstring muscles.

Alternative Exercises:

Dumbbell Sit Squat  Squat Thruster

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