Barbell Squat (How To)

Difficulty Level


Video Location: Locker 27 Athletic Development, Building E, Hamm Moor Ln, Addlestone, Surrey, KT15 2SD

The barbell squat is one of the best compound exercises out there. Squats are great for building muscle and overall strength gains. This post focusses on the technique of how to squat properly.

How To

  • Stand erect with bar on upper back and feet shoulder width apart
  • Start squat by pushing your knees out to the side, at the same time pushing hips back
  • Squat down to the bottom until your hip crease is below your knees
  • On the way out of the bottom, keep your knees out and chest up by pushing the bar up and back
  • Knees and hips are locked at the top

Important Cues

  • Squeeze the bar into your back by driving elbows forward – back tightness is key
  • Ensure toes are pointed slightly out and heels and big toes are glued to the floor
  • Breathe into stomach throughout lift to maintain a tight core

The Power Circle Community is all about sharing, so if you have any handy cues that help you, then please share in Training Circle Forum.

Muscles Used


  • Quadriceps femoris
  • Gluteus maximus
  • Adductor magnus
  • Soleus


  • Erector spinae
  • Rectus abdominis
  • Internal and external obliques
  • Hamstrings
  • Gluteus medius and minimus
  • Gastrocnemius

Click here for a visual of the main muscles in the body

The muscles involved in barbell squat exercises. The agonist (active) muscles of this exercise are highlighted.
The muscles involved in barbell squat exercises. The stabilising muscles of this exercise are highlighted.