Barbell Squat

PrimarySecondaryNot worked

This movement mainly trains glutes, and also recruits Hamstrings, Spinal erectors, adductors.

What the movement loads

The squat loads quads, glutes and adductors at once, with the spinal erectors working isometrically. Depth decides the split: the lower you go, the more the hip — and so the glute — takes relative to the knee.

How to load it

Three to six reps for strength, six to twelve for size. Useful depth is the point just before the pelvis tucks under: find it once, then repeat it.

The recurring mistake

Chasing depth past what the hip allows. The lower back rounds at the bottom, and that is exactly where, under the heaviest load, the disc pays for it.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Front Chest Squat
• Dumbbell Bar Grip Sumo Squat
• Dumbbell Front Squat
• Dumbbell Goblet Squat
• Dumbbell Single Leg Squat
• Dumbbell Squat
• Sled Hack Squat
• Smith Chair Squat