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Squat (Barbell)

Hauptmuskel
Quadrizeps
Weitere Muskeln
BeinbeugerGesäß
Ausrüstung
Langhantel

Überblick

A back squat with the barbell on your upper back that builds the quadriceps, glutes and hamstrings. It is a foundational lift for lower-body strength.

So geht’s

  1. Set the bar in a rack at upper-chest height and step under it.

  2. Rest the bar on your upper back, gripping it just outside your shoulders.

  3. Stand up to unrack it, step back and set your feet about shoulder width apart.

  4. Brace your core, then bend your hips and knees together to sit down.

  5. Keep your knees tracking over your toes and your chest up.

  6. Descend until your thighs are at least parallel to the floor, if your mobility allows.

  7. Drive up through your whole foot to stand tall again.

Tipps

  • Turn your toes slightly out to give your hips room.
  • Set the safety arms just below your lowest squat depth.
  • Take a big breath and hold it on the way down.

Häufige Fehler

  • Letting your knees cave inward as you stand up.
  • Rising onto your toes or lifting your heels.
  • Letting your hips shoot up first, which turns the squat into a good morning.

Ähnliche Übungen

Alle Quadrizeps-Übungen

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