barbell box squat

The barbell squat is the king of lower body exercises. When executed correctly, it can be used to correct posture and gait, strengthen the lower back, as well as improve athletic ability by strengthening hips and thighs. Primary muscles used include: gluteals, quadriceps and hamstrings. Secondary movers include: muscles in the upper and lower back, abdominals, and stabilizers in the outer hip and lower leg. Bar placement should be on the upper back and trapezius just below the 7th cervical vertebra (find the bump where the neck and upper back meet and make sure bar is placed just below that.) Hands should grip as close to shoulders as flexibility will allow with thumb wrapped around bar and elbows pointing down (this position allows shoulder blades to come together activating the lats which will help to absorb weight of the barbell.) As the bar is taken out of the squat rack, the lifter should set their stance in front of a box or bench slightly wider than shoulder width with toe pointing out approximately 15 degrees. Box height should be determined by ability to maintain an arched lower back in the bottom of the motion (if lifter starts to lose this arched position and tail bone starts to tuck, the squat is too deep and the muscles of the lower back become compromised). Starting motion with tightening the abdominals (drawing the bellybutton toward the spine) and pushing back on hips and out on knees. Knee angle should match toe angle and width. As knees bend and bar starts the descent, it is imperative to keep elbows pointed down, chin and chest up, and eyes focused forward on horizon line. At the bottom position, the tail bone will lightly touch box or bench then momentum is reversed and bar is pressed to start position with the same pathway it was lowered in.