“Barbell squat is a progression from the goblet squat, with heavy weights, targeting cycling muscles, developing the core and powerful leg muscles,” says Steve Mellor, trainer with Freedom2Train.
1 Rack Back
Position the barbell high on the back of the shoulders, grasp it at the sides, dismount the bar from the rack and stand with a shoulder width stance.
2 Squat Control
Bend your hips back, allowing the knees to bend forward. Keep your back straight and knees pointed in the same direction as your feet. Descend until thighs are just past parallel to the floor.
3 Rise Again
Extend knees and hips until legs are straight to return to upright. Keep your head facing forward, your back straight and feet flat on the floor. Do three sets of five reps.