Good legs come to those who…SQUAT!!!

The barbell back squat is a staple movement in my legs day routine and it’s a compound movement that targets different areas of the body.

I USED TO HATE IT SO MUCH but I’ve come to appreciate how well-rounded it is and how much it’s helped me progress in terms of strength and power.

Unlike dumbbell squats, barbell squats allow you to carry more load and helps build stability as well. Of course, ensure your squat form is immaculate before progressing to this movement.

𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐛𝐚𝐜𝐤 𝐬𝐪𝐮𝐚𝐭𝐬 𝐰𝐨𝐫𝐤 𝐲𝐨𝐮𝐫:

- Quads

- Hamstrings

- Lower back

- Hip flexors

- Glutes

- Core

- Calves

Talk about EFFICIENT. If you’re looking to progress further in the gym, THIS IS IT.

Barbell back squats can be pretty intimidating to those who have never done it before, but once you get used to the barbell, it’s easy to progress — I’ve gone from doing the bar to nearly 80kg in a year 😀🫶🏻

I can’t upload a video and pictures in one post so here’s a video of how a barbell back squat should look like.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐭𝐢𝐩𝐬 𝐚𝐧𝐝 𝐡𝐨𝐰 𝐭𝐨 𝐩𝐞𝐫𝐟𝐨𝐫𝐦 𝐚 𝐛𝐚𝐫𝐛𝐞𝐥𝐥 𝐬𝐪𝐮𝐚𝐭 𝐩𝐫𝐨𝐩𝐞𝐫𝐥𝐲.

1️⃣ Set the J-hook (the little knobs that hold the barbell) at your armpit level.

The goal is to be able to unrack the bar easily and return the barbell without needing to tiptoe.

2️⃣ Find the middle of the bar and rest the bar on your rear shoulder muscles — you should be able to find a sweet spot where it sits comfortably without rolling off or making it uncomfortable.

Roll your arms forward to grip the bar, ensure your arms are even.

3️⃣ Take two steps back. Ensure your feet are shoulder-width apart, pointed outwards slightly, and ensure your back is straight.

Take a breath in and brace your core.

4️⃣ Initiate the squat movement by having pushing your hips out, as if you’re sitting down on a chair.

Make sure your knees don’t cave in!

5️⃣ Bring the weight as low as possible. Your knee flexion angle should be around from 90° to 100°.

You may find yourself leaning forward a bit more — this is completely normal as those with longer femurs (like me) will lean forward more at the bottom of the squat.

6️⃣ Exhale and push through your feet to return to starting position.

DON’T SQUEEZE THAT ASS AT THE TOP OF THE MOVEMENT. Basically this can create a pelvic tuck which can lead to iNjURy!!!

✨

If you’re a beginner, do about 3 sets of 10 reps with JUST THE BAR to work on your technique before adding weights.

Once you are comfortable, you can decide if you want to focus on strength (lower reps, higher weight) or hypertrophy (higher reps, lower weight).

🥲 Pro-tip: always do squats at the start of your training because compound movements are the most taxing on your body.

Hope this helps and go get those sick quads! If you’d like more info on training styles, let me know and I’ll compile one 🤘

#LoveMyself #Gym #Lemon8SG #Lemon8Lifestyle #gymming #exercise #exerciseroutines #exerciseforgirls #squats #Healthy #healthylifestyle #Fitness #FitnessGoal