In this article, I discuss weighted squats Barbell. The squat is one of the best all-around, compound exercises for developing lower body muscle strength. Compound exercises work multiple joints and muscle groups at the same time to improve physical strength and function.
Although squats primarily develop the front muscles of the leg and glutes, other muscles are also involved. Different foot positions and depths of the squat can activate other leg muscles, such as the hamstrings in the back of the upper leg and the adductors and gracilis in the inner part of the upper leg.
How to Do Squats
As with any exercise, the key to doing squats properly and avoiding potential injury is good form and technique. Follow these tips before you get started:
- Keep your back straight. Avoid rounding your back when you're lowering or rising during a squat. A rounded back on weighted squats can cause injury to the spine at the upper or lower end.
- Track your knees over your toes. Keep your knees from going past the tips of the toes. This is generally not good for the knee joints.
- Plant your feet. Keep your heels planted firmly on the ground and knees lined up with your feet.
- Look straight ahead. Try not to look down. Be aware that your back and butt are in the correct position, with your back straight and butt extended. Standing in front of a full-length mirror to check your form is recommended.
- Start with lighter weights. Don't start with weights that are too heavy. Try one to three sets of 6 to 10 squats using lighter weights. If you're new to exercise, you might skip the weights and work on your form using your body weight.
Always observe good form and safety measures when performing bodyweight or weighted squats.
Barbell Front Squats
The barbell front squat places a barbell in front on the chest, and sometimes involves a crossover grip to keep the bar in place. If you are having trouble with balance and feeling unstable, be sure to use the lightest weight possible. You might also skip this weighted squat exercise until you've built enough lower body strength.
- Stand under a barbell racked in a squat rack at shoulder height. With your elbows high, position your arms under the bar so it rests on the front of your shoulders. Brace your core.
- Lift the bar by bending your knees, and pushing up to unrack. Take a step back into your regular squat position.
- Hinge forward at your hips and push them back as if you will sit down. Continue until your thighs are at least parallel to the floor.
- Push through your feet to return to the starting position and repeat for desired reps.
Barbell Back Squats
Barbell back squats are the standard big-bar weighted squat. You'll hold a barbell and the weight on the trapezius muscles behind your neck. Barbell squats target your quads, glutes, calves, and core.
- Position the barbell on the squat rack at upper chest height.
- Get under the bar so the backs of your shoulders rest on it, knees slightly bent.
- Hold the bar overhand, wider than shoulder-width.
- Push up to straighten your legs and unrack the barbell. Take one step back with both feet, wider than shoulder-width in your normal squat stance.
- Hinge your hips and bend your knees, pushing outward to track your knees in the direction of your feet. Stay as upright as you can, chest high.
- Continue lowering until your thighs are at least parallel to the floor.
- Push up through your feet and straighten your legs, until you are standing. Do not shoot your hips up first, but push your whole body up as one, pushing firmly through your feet.
Dumbbell Squats
To perform dumbbell squats, dumbbells can be held in a variety of positions - at the shoulders, hanging at the sides, or across the chest. The version below of this weighted squat is performed with two dumbbells at your sides. This movement works your quads, glutes, and calves.
- Stand with your feet shoulder-width apart, dumbbells by your sides, palms facing each other.
- Maintain a straight back, hinge your hips, and squat until your thighs are parallel or lower to the floor.
- Push through your feet to rise back to standing.
Split Squats
Split squats (also called Bulgarian split squats) can be a great way to change up the standard horizontal position. These weighted squats are a great unilateral exercise and a great alternative for those who experience knee pain during back squats.
You can do these weighted squats with a standard barbell back squat or with a combination of dumbbells, kettlebells, or other weights. You can also raise the back leg for an extra challenge.
- Stand in front of a bench holding two dumbbells and carefully place your right foot on top of the bench.
- Bend your left knee and drop your right knee. Your weight should be on your front left foot.
- Lower until your front thigh is at least parallel to the floor.
- Push through your front foot to raise, but do not lock out your knee.
- Repeat for desired reps, then switch sides.
Sumo Squats
Also known as the sumo stance due to the wide stance of the legs, wide-stance squats activate the muscles on the inside of the thigh, such as the gracilis and adductor magnus. This weighted squat with a kettlebell.
- Set a barbell racked at shoulder height.
- Step under the bar and rest it against the back of your shoulders. Grasp the bar overhand.
- Push up with your legs to unrack the barbell and take a step back.
- Position your legs wider than shoulder-width with your toes pointed slightly out.
- Brace your core by inhaling and engaging your core as if you expect to be punched.
- Hinge your hips back and bend your knees, pushing them out in line with your feet.
- Lower until your thighs are at least parallel with the floor
- Breath out and push through your feet to return to standing.
Hack Squats
Hack squats are rear-loaded weighted squats performed on a hack squat machine or with a barbell behind the legs. Hack squats target your quads more than traditional squats.
- Place a loaded barbell behind you and stand on weight plates or wedges to raise your heels.
- Slowly squat down and grasp the barbell behind your back.
- Push through your feet and quads to stand up while lifting the barbell behind you.
- Reverse the motion, driving your hips back as you go.
Single-Leg Squats, or Pistol Squats
Single-leg squats are an advanced exercise that requires strength and balance, though you can also use various props to assist you with balance, such as a suspension trainer, chair, or rack.
- Stand with your feet hip-width apart.
- Raise one foot off the ground and extend your leg out in front of you.
- Raise your arms in front of you for counterbalance.
- Slowly lower squat by hinging your hips back and bending your front knee.
- Continue lowering until your standing thigh is parallel to the floor.
- Rise to stand by pushing through your standing foot and straightening your leg.
Smith Machine Squats
The Smith machine (a framed rack for lifting weights) is a common piece of equipment found in most gyms. The barbell is positioned between two rails so that the bar moves up and down on a single track. No horizontal movement is allowed.
Many people use the Smith machine to perform weighted squats, either back or front, but the safety and effectiveness of using it for squats is often debated.
Benefits and Risks of Smith Machine Squats
Some experts believe that the Smith machine offers safety because the bar is between two rails. 7 Researchers have also noted that weighted squats on the Smith machine provide a wider range of exercises than free squats and more potential for adjusting the distribution of muscle activity. Joint load.8
Many fitness trainers have stated that the limited range of motion during Smith machine squats compromises proper posture for many exercisers who have not yet perfected their squat form and technique.
The bottom line is that using a Smith machine for weighted squats can depend on your fitness level, form, and goals. If you're using the machine, connect with a qualified personal trainer to make sure your form and posture are strong.
Weighted Squats Barbell FAQ
What are barbell squats?
- Barbell squats are a compound strength exercise where you use a barbell placed across your back or shoulders to perform squats. They target the lower body and core.
What muscles do barbell squats work?
- Primary: Quadriceps, glutes, hamstrings.
- Secondary: Lower back, core, calves.
What are the benefits of weighted squats?
- Increased lower body strength.
- Enhanced core stability.
- Better posture and balance.
- Improved athletic performance.
- Support for functional movements (e.g., standing, jumping).
Setup & Execution
How do I set up for barbell squats?
- Adjust the squat rack to shoulder height.
- Position the barbell across your traps or rear delts.
- Grip the bar slightly wider than shoulder-width.
- Step under the bar, lift it off the rack, and step back.
What’s the proper form for a barbell squat?
- Feet shoulder-width apart, toes slightly outward.
- Keep your chest up, back straight, and core engaged.
- Squat down until your thighs are parallel (or lower) to the ground.
- Drive through your heels to return to standing.
What’s the difference between high-bar and low-bar squats?
- High-Bar Squat: Bar rests on the upper traps, more upright torso, targets quads more.
- Low-Bar Squat: Bar rests on the rear delts, torso leans forward, targets glutes and hamstrings more.
Safety & Common Mistakes
How can I avoid injuries?
- Warm up thoroughly.
- Use proper form and avoid excessive weight.
- Engage your core and avoid rounding your back.
- Use safety pins or a spotter for heavy lifts.
What are common mistakes in barbell squats?
- Knees caving in.
- Heels lifting off the ground.
- Arching or rounding the lower back.
- Not squatting deep enough.
- Using too much weight too soon.
Introduction to Weighted Barbell Squats
Barbell squats are one of the most effective and foundational exercises in strength training. Known as the "king of all exercises," they target multiple muscle groups, improve functional strength, and enhance overall athletic performance. Whether you're a beginner or an advanced lifter, incorporating barbell squats into your routine can yield significant physical and mental benefits.
The exercise involves using a barbell loaded with weights, which is placed across your shoulders or back. This added resistance challenges your muscles and builds strength, making it an essential movement for powerlifters, bodybuilders, and fitness enthusiasts alike. Mastering the technique is crucial to maximize benefits while minimizing the risk of injury.
In this guide, you'll learn everything you need to know about barbell squats, including their benefits, proper form, variations, and safety tips to help you confidently and effectively perform this powerful exercise.