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Squats / squats with the barbell

There are various variations of exercises in the realm of squats. However, when athletes mention squats or knee bends, they often refer to squats with the barbell, also known as barbell squats. This exercise, also called back squats, is a classic in strength training. The name comes from the fact that the weight is behind the head. A counterpart to this is the so-called front squats or front squats.

In principle, squats with the barbell are suitable for athletes at any stage of their training. However, many trainees often complain of physical discomfort, especially in the knees. Therefore, it is crucial to perform the exercise carefully and correctly. Beginners and athletes with discomfort can initially resort to squats without additional weight. At the end of this post, you'll find some similar exercises as alternatives to squats.

By the way, the world record for squats is 575 kilograms. A Finnish bodybuilder achieved this remarkable feat. For women, the record is 310 kilograms, also a multiple of what normal fitness enthusiasts lift in the gym.

The muscles involved in squats are clearly defined in barbell squats. Athletes primarily train the quadriceps femoris, biceps femoris, and gluteus maximus. Additionally, the erector spinae and the three-headed adductor are stimulated.

The execution of barbell squats requires particular safety. Fitness enthusiasts should perform the exercise only with a squat stand or squat rack to protect themselves from injuries. Alternatively, it is possible to perform squats on the Smith machine, as there are also safety devices for emergencies.

Body position

To start, position yourself under the barbell so that it rests on the rear shoulder muscles or the trapezius. Grip the barbell with a grip width outside the shoulders. Slightly push the elbows back so that they are below the barbell. With an upright upper body and a slight arch in the lower back, lift the barbell from the safety device. The feet are shoulder-width apart, and there is a slight bend in the knees. These can point forward or slightly to the side, depending on what is more comfortable for you. Now push the chest forward and direct your gaze straight ahead. Especially tense your abdominal muscles to begin with the classic squats.

Movement execution

Barbell squats start with the slow bending of the legs. The upper body leans slightly forward as you push the buttocks backward, going approximately to the level of your thighs. During the downward movement, ensure that the back remains upright with a slight arch. The knees now point in the same direction as the feet. Extend the downward movement as much as possible while still keeping the feet firmly on the ground. Now, straighten the legs again while exhaling. The slightly forward-leaning back returns to a line with the body, and the arms remain still. Throughout the exercise, you should not arch your back.

If you are training with light weight, you can inhale concentratedly during the descent. With a certain weight, it is advisable to inhale deeply during the standing rest phase before the downward movement to build pressure in the abdominal area and gain stability for the execution.

Some athletes argue that it is optimal for the thighs to be parallel to the ground, while others are convinced that the hips should be lower than the knees. Due to individual differences, there is no ideal specification here. It is often claimed that the knees should not protrude beyond the toes. However, this is also not a fixed rule and should be decided individually, depending on anatomy. Find your own perfect variation.

For more advice on optimal execution, it is recommended to read the most common mistakes in the following section. There are also useful animations available there to illustrate potential sources of error and provide options for future minimization.

Stressed muscles and common mistakes

Improper execution of squats with the barbell can increase the risk of injuries, leading to discomfort during and after the exercise. Therefore, it is crucial to pay attention to avoiding the most frequently occurring mistakes, as explained in the following section.

✅ Lack of Core Tension: Maintaining proper back posture is crucial for the success of training and the health of squats. The back should maintain a natural arch throughout the entire exercise, protecting the spine. Be sure not to round the back or excessively arch it at any point. The shoulders should also stay pulled back, maintaining muscle tension throughout the body.

✅ Initiating Movement from the Glutes: It is common for athletes to push their glutes upward first and then straighten the back during the upward movement. However, it is essential to focus on a smooth and simultaneous motion of the buttocks, hips, and back.

✅ Leg Stability: Correct knee positioning is vital for leg stability. The knees should point directly towards the toes. Ensure that the knees remain stable during the execution, neither drifting inward nor outward.

✅ Toes Pointing Inward: Many athletes tend to position their feet slightly inward. However, it is crucial to pay attention to the foot placement, as the knees must move in the same direction. The feet should either point forward or even slightly outward.

✅ Lifting the Heels: During the downward movement, it is common to observe athletes lifting their heels so much that their feet leave the ground. Ensure that your heels remain consistently stable on the ground throughout the exercise.

✅ Not Too High Buttocks: During the downward movement, the upper body should slightly incline forward. Some athletes extend this movement to the extent that the buttocks almost float parallel to the height of the head. However, a slight inclination is preferred, with the buttocks positioned below the rest of the upper body.