Barbell back squat :

The barbell back squat is a fundamental compound exercise widely recognized for its effectiveness in developing lower body strength and muscle mass. To perform the exercise, start by placing a barbell across your upper back, resting it on your trapezius muscles. Position your feet shoulder-width apart or slightly wider, with toes pointed slightly outward.

Engage your core and maintain a neutral spine as you initiate the movement by bending at the hips and knees simultaneously, lowering your body towards the ground. Keep your chest up and your back straight throughout the descent. Aim to lower yourself until your thighs are at least parallel to the ground, or lower if your flexibility allows.

Push through your heels as you begin to ascend, straightening your hips and knees simultaneously to return to the starting position. Maintain proper form, ensuring that your knees track in line with your toes and that your back remains straight.

The barbell back squat targets major muscle groups, including the quadriceps, hamstrings, glutes, and lower back. It also engages stabilizer muscles in the core and upper body. As a compound movement, it promotes overall strength, muscle coordination, and functional fitness. When performing the barbell back squat, start with appropriate weights and gradually increase the load as you become more comfortable and proficient. Always prioritize proper form and consider seeking guidance from a fitness professional, especially if you're new to the exercise or weightlifting in general.