Barbell squat

Edited by Dr. Massimo Bonazzelli

Synonyms

The Barbell Squat exercise is also known as Squat, Back squat, Rear squat

Type of Exercise

Barbell Squat is a basic exercise

Variants

• Front squat

Barbell Squat: Execution

The starting position sees the athlete standing, with his back in his position of strength and knees extended or almost fully extended. The barbell is held firmly on the upper beams of the trapezius or at the height of the scapular spines. The distance between the feet (stride) can vary depending on the technique, but always equal to or greater than the width of the shoulders. The opening of the feet (angle) varies according to the step: generally with a short step the feet are only slightly turned outwards, while with a long step the angle is more accentuated. The execution consists in simultaneously flexing the hip , knees and ankle as if to sit down, keep the back in its position of strength. It is advisable to continue downhill until you can keep your back with its three natural curves, also being careful not to project your knees beyond your toes. Reverse the movement without bouncing, extending the hips and knees simultaneously and performing a plantar flexion at the level of the ankles; taking care to keep all the muscles that stabilize the back contracted and balanced. Particular attention not to bring the knees closer, which must remain aligned with the feet throughout the movement. The execution ends with the return to the starting position.

Muscles involved in Barbell Squat Exercise

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip extension

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe
• Long peroneus

Action
Plantar flexion

Function of the stabilizing muscles: Stability of the spine, barbell, shoulder, shoulder blade, wrist, knee, hip, ankle and foot

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