Safety Barbell Squat



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus
Latissimus Dorsi
Teres Major
Pectoralis Major, Clavicular
Deltoid, Posterior
Triceps, Long Head
Levator Scapulae
Rhomboids

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Trapezius, Upper
Trapezius, Middle

Antagonist Stabilizers
Rectus Abdominis
Obliques

Instructions

Preparation
From a rack with safety barbell at upper chest height, position bar over the shoulders. Dismount bar from rack.

Execution
Grasp rack while descending until thighs are just past parallel to floor. Stand with the assistance of the arms, extending knees and hips until legs are straight. Repeat.

Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. See Squat Analysis.

Source: exrx.net