Barbell Squat
A classic compound exercise for building lower body strength.
- 45 secDuration
- 1 × 10Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Quad
- Glutes
- Hamstring
How to Perform
- Stand with feet shoulder-width apart.
- Brace core, lower hips back and down.
- Keep chest up, descend until thighs parallel.
- Drive through heels, stand tall.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
Bulgarian Split Squat
moderateA single-leg squat that builds lower body strength and balance.
- Quad
- Glutes
- Hamstring
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Smith Leg Press
challengingA strength exercise for legs using the Smith machine.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Dumbbell Goblet Squat
challengingA squat variation holding a single dumbbell vertically at your chest.
- Quad
- Glutes