Exercise · Form & cues
Barbell Squat — form guide
Quads (primary) · Glutes · Hamstrings · Core. Equipment: Barbell + Squat Rack. Difficulty: Intermediate–Advanced.
TEMPO
3-1-2-0 (3s down, 1s at bottom, 2s up, 0 rest)
The 1-second pause at the bottom eliminates the stretch reflex — this is called a pause squat and it's brutally effective for building quad strength and fixing depth issues.
Cues
- Bar on mid-traps, not neck
- Brace 360° (breathe into belly, not chest)
- Break at hips and knees simultaneously
- Knees track over toes throughout descent
- Drive through the whole foot — floor apart mentality
- Chest up, stay rigid in torso
Common mistakes
- Knees caving in at bottom — weak glutes/adductors
- Good morning squat — hips rise faster than chest
- Partial depth — quads never fully loaded
- Bar rolling forward off traps
Injury notes
Knee pain → elevate heels or switch to Leg Press/Hack Squat. LBP → box squat or goblet squat
Progression
Add 5kg when 6 clean pause reps feel controlled. Never sacrifice depth for load.