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Exercise of the Week – Barbell Squat

Target Muscles: Buttocks (Glutes), Thighs (Quads & Adductors), Inner Thighs & Abdominals.

Barbell Squat 01 - Pro:Kinesis Personal Training, High Wycombe

Start by standing with your feet roughly shoulder-width part, gripping your barbell firmly and resting it across the top of your shoulders behind your neck, as shown.

Barbell Squat 02 - Pro:Kinesis Personal Training, High Wycombe

Inhaling deeply, bend forward at the hips and lower yourself until your thighs are horizontal to the floor. Then straighten your legs and return to the standing position, exhaling once the movement is complete.

Repetitions: 8-15

Sets: 2-4

One of the main bodybuilding movements, using almost the entire muscular system, but one of the best for developing the shape of your buttocks. Please note that it is critical to hold the back straight whilst performing the exercise, and not to allow it to round. Your breathing and holding of the breath during the squat is important, since as the weights increase it helps stabilise your upper body.