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Squat (Barbell)

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.

मुख्य मांसपेशी
क्वाड्रिसेप्स
सहायक मांसपेशियां
हैमस्ट्रिंगग्लूट्स
उपकरण
बारबेल

Squat (Barbell) कैसे करें

  1. Stand with feet shoulder-width apart, bar resting on your upper back, chest up.

  2. Grip the bar firmly and brace your core before unracking.

  3. Bend knees and hips together to lower until thighs are parallel to the floor.

  4. Keep knees tracking over toes and heels flat, breathing in on the way down.

  5. Drive through your heels to stand up, exhaling, without rounding your lower back.

टिप्स

  • 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.

आम गलतियां

  • 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.

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