How to Perform a Barbell Squat with Proper Form

Step 1: Set up the squat rack for squats

If you want to perform a barbell squat, you’re going to need a squat rack. You can find a squat rack at your local gym. If your gym doesn’t have a squat rack, you need a new gym, seriously!

A couple tips to set up your squat rack correctly:

Set the squat rack supports that hold the barbell at a proper height for your height. An appropriate height would be not too high that you have to get on your tip toes to remove the barbell from the squat rack supports and not too low that you have to hunch way down to remove the barbell. Find some middle ground and set the barbell onto the squat rack

Move the squat rack rods to a low setting. You want the rods in this position in case you would happen to lose your balance or collapse during the exercise. These rods might just save your life from hundreds of pounds of iron crashing down on you. Safety first!

Step 2: Load the weight onto the barbell

Step two is simple: load your desired weight onto the barbell. You can also attach a neck cushion to the barbell at this point if you wish

Step 3: Get into position

Now we’re getting somewhere! Position yourself beneath the barbell.Rest the barbell across the upper part of your back and your shoulders. If you place the barbell too far forward you risk straining your neck. If you place it too far back it could roll down your back and you could lose control of the weight.

Position your feet slightly wider than shoulder width apart with a slight bend at the knees. Grasp the barbell at a comfortable width, usually slightly wider than the width of your feet. Stick your butt out and allow your back to go in its natural arch. Keep the head tilted slightly upwards, but not so much that it places strain on your neck. Caution: Don’t pull a rookie mistake here and round the back. You could seriously mess your back up.

Step 4: Lift the barbell off of the squat rack supports

Now that you’re in position, it’s time to move some weight around! Stand straight up and lift the barbell off of the squat rack supports. Take a few baby steps backwards and make sure you’re in the same position you were prior to lifting the barbell.

Step 5: Squat

When you go to squat, don’t focus on bending the knees to lower the weight. Instead, focus on sticking out your butt while keeping your head and eyes slightly up. This practice allows your back to stay in its natural arc to prevent injury.

Continue lowering the weight until your quadriceps become parallel with the floor.

It’s acceptable to go slightly lower than parallel. Keep both feet flat on the ground. Pause for a split second at the bottom of the motion. This pause keeps you from “bouncing” back up, which could cause injury. Before you begin the upward motion, do a quick mental check to ensure the head is still tilted slightly back and the eyes are looking slightly up. This head position helps keep the back from rounding.

Use the legs and core to push the weight upwards. When you reach top position pause for a split second again before continuing with the next rep. Repeat as many times as desired.

Step 6: Place the barbell on the squat rack supports

When you are finished with your set of barbell squats, take a few steps forward and slowly place the barbell back onto the squat rack supports. Don’t let the weight crash onto the supports as this can cause unnecessary strain on your neck and back.