One of the best compound exercises, it targets your quads, hamstrings, glutes, and core, while also working your upper body as stabilizers.
- +Engages the whole body
- +Great for building strength and muscle mass
- +Can help improve flexibility and balance
- –Risk of injury if performed incorrectly
- –May be difficult for beginners
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set rack and safeties at chest height; place bar on upper traps, hands just outside shoulders
- Feet shoulder-width, toes slightly out; stand tall and brace your core
- Unrack by standing up; take 1–2 small steps back and plant your feet
- Inhale, chest up, back neutral; screw feet into the floor, knees track over toes
- Sit hips back and down, weight through mid-foot/heels
- Lower to at least parallel (or as mobility allows) without losing a neutral spine
- Drive up by pushing the floor, keep knees out, stand tall; re-rack under control