33 barbell exercises to train your glutes

Training your glutes is a fundamental part of growing and defining your legs. Whether you are a workout pro or creating your first training plan, the exercises below will help you meet your fitness goals.

kneeling jump squat

1. Start by placing a barbell on the ground in front of you. Make sure it's loaded with the appropriate weight for your fitness level. 2. Kneel down on a mat or soft surface, with your knees hip-width apart. Your toes should be pointed behind you and your body should be upright. 3. Reach forward and grasp the barbell with an overhand grip. Your hands should be slightly wider than shoulder-width apart. 4. Engage your core and keep your back straight as you lift the barbell off the ground and onto your shoulders. This is your starting position. 5. Push through your heels to lift your body off the ground and into a squat position. Make sure to keep your chest up and your back straight. 6. Lower your body back down into the kneeling position, controlling the movement to avoid slamming your knees onto the ground. 7. Repeat this movement for the desired number of reps. Remember to keep your core engaged and your back straight throughout the exercise. 8. After completing your set, carefully lower the barbell back to the ground. This exercise is a great way to target your glutes, but it also works your quads, hamstrings, and core. Make sure to use a weight that is challenging but allows you to maintain proper form.

frankenstein squat

1. Start by standing upright with your feet shoulder-width apart. Place a barbell across your shoulders, ensuring it's not resting on your neck. This is your starting position. 2. Extend your arms straight out in front of you, parallel to the floor. This is the "Frankenstein" part of the squat, as your arms should resemble Frankenstein's monster. 3. Begin the squat by bending at your hips and knees, keeping your chest up and your back straight. Ensure your knees are in line with your feet and do not extend past your toes. 4. Lower your body as far as you can, ideally until your thighs are parallel to the floor. Make sure to keep your weight on your heels and your core engaged. 5. Push through your heels to return to the starting position, straightening your hips and knees. 6. Repeat the movement for the desired number of repetitions. Remember to keep your movements controlled, don't rush the exercise. The slower you perform the squat, the more you'll engage your glutes.

barbell zercher squat

1. Start by setting up a barbell on a squat rack at about chest height. Make sure the weight is appropriate for your strength level. 2. Stand facing the barbell, feet shoulder-width apart. Bend your elbows and position them under the barbell, palms facing up. The barbell should be resting in the crook of your elbows. 3. Lift the barbell off the rack by straightening your legs and stand upright. This is your starting position. 4. Slowly lower your body by bending at the knees and hips, keeping your back straight and your chest up. Make sure your knees are in line with your feet and do not extend past your toes. 5. Continue lowering your body until your thighs are parallel to the floor, or as low as you can comfortably go. The barbell should still be securely held in the crook of your elbows. 6. Push through your heels to stand back up to the starting position, straightening your legs and hips. Make sure to keep your back straight and chest up throughout the movement. 7. Repeat the movement for the desired number of repetitions. 8. After completing your set, carefully re-rack the barbell back onto the squat rack. Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the barbell is always securely held in the crook of your elbows to prevent it from slipping.

barbell sumo deadlift

1. Start by placing a barbell on the ground in front of you. Make sure it's loaded with the appropriate weight for your strength and fitness level. 2. Stand with your feet wider than shoulder-width apart, toes pointed outwards. This is the sumo stance, hence the name of the exercise. 3. Bend at your hips and knees to lower your body and grasp the barbell. Your hands should be shoulder-width apart, palms facing your body. 4. Keep your back straight, chest up, and eyes looking forward. This is your starting position. 5. Push through your heels to lift the barbell off the ground. Extend your hips and knees simultaneously to stand up straight. Make sure to keep the barbell close to your body as you lift. 6. Pause at the top of the movement, then slowly lower the barbell back to the ground by bending at your hips and knees. 7. Repeat the movement for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to protect your lower back. Also, avoid rounding your back or lifting with your arms. The power should come from your glutes and legs.

barbell stiff leg good morning

To perform the Barbell Stiff Leg Good Morning exercise, follow these steps: 1. Start by standing upright with your feet shoulder-width apart. Hold a barbell with an overhand grip, resting it on your upper back just below the neck. 2. Keep your legs straight but not locked, and your core engaged. This is your starting position. 3. Slowly bend at the hips, lowering your torso towards the floor while keeping your back straight. Ensure that the movement is controlled and that you maintain a neutral spine throughout the exercise. 4. Lower your torso until it's almost parallel to the floor, or as far as your flexibility allows. You should feel a stretch in your hamstrings and glutes. 5. Pause for a moment at the bottom of the movement, then slowly raise your torso back to the starting position by pushing your hips forward and squeezing your glutes. 6. Repeat the exercise for the desired number of repetitions. Remember to keep your head in a neutral position throughout the exercise, and avoid rounding your back. The weight of the barbell should be manageable, allowing you to maintain proper form throughout the exercise. If you feel any discomfort or pain, reduce the weight or stop the exercise.

barbell step-up

To perform the barbell step-up exercise, follow these steps: 1. Start by selecting a barbell of appropriate weight. If you're new to this exercise, start with a lighter weight to get the hang of the movement. 2. Place a sturdy step or bench in front of you. The height should be such that your knee is at a 90-degree angle when your foot is on it. 3. Stand straight and place the barbell on your shoulders, just below the neck. Make sure your grip is firm and your hands are slightly wider than shoulder-width apart. 4. Stand facing the bench with your feet hip-width apart. This is your starting position. 5. Lift your right foot and place it on the bench. Make sure your entire foot is on the bench and not just the toes. 6. Push through your right heel to lift your body onto the bench. As you do this, bring your left foot to meet your right on the bench. 7. Pause for a moment at the top, then step back down with the right foot, followed by the left foot to return to the starting position. 8. Repeat the movement with your left foot leading. This completes one rep. 9. Aim for 3 sets of 10-12 reps on each leg, or as directed by your fitness professional. Remember to keep your back straight and your core engaged throughout the exercise. Also, ensure that your knee doesn't go past your toes when stepping up, as this can put unnecessary strain on the knee.

barbell speed squat

To perform the Barbell Speed Squat, follow these steps: 1. Start by standing upright with your feet shoulder-width apart. Position the barbell across your upper back, not your neck. Ensure your grip is wider than shoulder-width for stability. 2. Lower your body into a squat position by bending your knees and pushing your hips back as if you're about to sit on a chair. Keep your chest up and your back straight. Your thighs should be parallel to the floor. 3. Once you reach the bottom of the squat, explode back up to the starting position as quickly as you can. This is where the 'speed' aspect comes into play. The aim is to use your glutes to power you back up, rather than relying on your momentum. 4. Repeat this movement for your desired number of repetitions. Remember to keep your movements controlled and your form correct throughout the exercise. 5. Always ensure you're using a weight that is challenging but allows you to maintain good form. If you're new to this exercise, start with a lighter weight and gradually increase as your strength and technique improve. Remember, the key to this exercise is speed. You want to lower yourself slowly and then explode back up as quickly as possible, really engaging your glutes.

barbell single leg deadlift

To perform the barbell single leg deadlift, start by standing upright with your feet hip-width apart. Hold a barbell in front of your body with your palms facing towards you. This is your starting position. Shift your weight onto your right foot, keeping a slight bend in your knee. This will be your supporting leg. Extend your left leg behind you, keeping it in line with your body. Slowly lower the barbell towards the ground while keeping your back straight, your shoulders back, and your chest up. As you lower the barbell, your left leg should rise in the air. Continue lowering the barbell until your body is parallel with the ground, or as far as your flexibility allows. Pause for a moment at the bottom of the movement, then push through your right heel to return to the starting position, lowering your left leg back to the ground as you do so. Ensure that your movements are slow and controlled, and that you keep your core engaged throughout the exercise to maintain balance. Repeat the exercise on the other leg. This completes one rep. Aim for 3 sets of 10-12 reps on each leg. Remember to keep the barbell close to your body throughout the movement, and avoid rounding your back or looking up as you perform the exercise. This will help to prevent injury and ensure that the focus is on your glutes.

barbell seated good morning

To perform the Barbell Seated Good Morning exercise, follow these steps: 1. Start by sitting on a flat bench with your feet firmly planted on the ground. Your legs should be slightly wider than shoulder-width apart. 2. Place a barbell on your shoulders, just below the neck. Make sure the barbell is secure and balanced. 3. Keep your back straight and your chest up. This is your starting position. 4. Slowly bend forward at the waist while keeping your back straight. Continue bending forward until your upper body is almost parallel to the floor. 5. Hold this position for a second, then slowly raise your torso back to the starting position. 6. Make sure to keep your back straight and your movements controlled throughout the exercise. 7. Repeat this movement for the desired number of repetitions. Remember to breathe in as you bend forward and breathe out as you return to the starting position. Always ensure that the weight you are using is manageable and does not strain your back.

barbell romanian deadlift

To perform the Barbell Romanian Deadlift, follow these steps: 1. Stand upright and hold a barbell at hip level. Your palms should be facing down and your hands should be a little wider than shoulder-width apart. 2. Keep your feet hip-width apart, your knees slightly bent, and your back straight. This is your starting position. 3. Lower the barbell towards the floor by pushing your hips back and bending at the waist. Keep your back straight and your chest up. Your knees should remain slightly bent throughout the movement. 4. Continue lowering the barbell until you feel a stretch in your hamstrings. The barbell should be close to your legs throughout the movement. 5. Pause for a moment at the bottom of the movement, then push your hips forward and return to the starting position. Keep your back straight and your chest up as you lift the barbell. 6. Repeat for the desired number of repetitions. Remember to keep the barbell close to your body throughout the movement, and to keep your back straight and your chest up. This will help to ensure that you are targeting your glutes effectively and reducing the risk of injury.

barbell rear lunge v. 2

To perform the Barbell Rear Lunge V. 2, follow these steps: 1. Start by standing upright with your feet hip-width apart. Place a barbell across your upper back, holding it with an overhand grip. Ensure your hands are slightly wider than shoulder-width apart. 2. Engage your core and maintain a straight back. This is your starting position. 3. Take a step backward with your right foot, lowering your body into a lunge position. Your front knee should be bent at a 90-degree angle and your back knee should hover just above the floor. 4. Push through your front heel to return to the starting position, bringing your right foot back to meet your left. 5. Repeat the movement with your left foot stepping backward. 6. Continue alternating legs for the desired number of reps. Remember to keep your torso upright and your hips square throughout the exercise. This version of the rear lunge targets your glutes, but also works your quads and hamstrings.

barbell rear lunge

To perform the barbell rear lunge, start by standing upright with your feet hip-width apart. Place a barbell across your shoulders, just below the neck. Make sure your grip is wider than shoulder-width apart and your palms are facing forward. Engage your core and maintain a straight back. This is your starting position. Step backward with your right foot, lowering your body into a lunge. Your front knee should be directly above your ankle and your back knee should hover just above the ground. Ensure your back is straight and your front knee does not go past your toes. Push through the heel of your left foot to return to the starting position. Repeat the movement with your left leg stepping back. This completes one rep. For optimal results, aim for 3 sets of 10-12 reps on each leg. Remember to keep your movements controlled and your core engaged throughout the exercise. Always consult with a fitness professional if you're unsure about the form and technique.

barbell rack pull

To perform the barbell rack pull, start by setting up a barbell on a rack at about knee height. Stand in front of the barbell with your feet shoulder-width apart. Bend at your hips and knees, and grab the barbell with an overhand grip, hands just outside your knees. Keep your back straight and your chest up. This is your starting position. Now, push through your heels to stand up straight, pulling the barbell up along the front of your legs until your hips and knees are fully extended. Ensure that your back remains straight and your shoulders are pulled back throughout the movement. Pause for a moment at the top, squeezing your glutes. Then, slowly lower the barbell back down to the rack, maintaining control and keeping your back straight. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your movements controlled throughout the exercise. This exercise primarily targets your glutes, but also works your hamstrings and lower back. Make sure to use a weight that is challenging but allows you to maintain proper form.

barbell one arm side deadlift

To perform the barbell one arm side deadlift, follow these steps: 1. Stand upright with your feet shoulder-width apart. Place a barbell on the floor to your right side. 2. Bend at your hips and knees, and grasp the barbell with your right hand. Make sure your palm is facing towards you. This is your starting position. 3. Keeping your back straight, push your body upwards by straightening your hips and knees. Lift the barbell off the floor while keeping it close to your body. 4. Once you're standing upright, hold the position for a second. Make sure your arm is fully extended and your shoulder is not shrugging. 5. Lower the barbell back to the floor by bending your hips and knees. Make sure to maintain a straight back throughout the movement. 6. Repeat the exercise for the desired number of repetitions. 7. Switch to your left hand and repeat the steps. Remember to keep your core engaged and your back straight throughout the exercise. This will help to prevent any potential injuries. The barbell one arm side deadlift primarily targets your glutes, but it also works your hamstrings and lower back.

barbell narrow stance squat

To perform the barbell narrow stance squat, start by positioning a barbell on a rack at about chest height. Stand facing the barbell with your feet hip-width apart. Duck under the bar to position it on your shoulders, just below the neck. Grasp the barbell with both hands, palms facing forward. Your hands should be wider than shoulder-width apart. Lift the barbell off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your feet shoulder-width apart with your toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. Begin to lower your body by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Inhale as you perform this portion of the movement. Begin to raise your body as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat the movement for the recommended amount of repetitions. When you finish, place the barbell back on the rack. Remember to keep your back straight and your movements controlled throughout the exercise. The focus should be on your glutes and thighs, not your back. If you feel any discomfort in your back, stop the exercise and consult with a trainer or a fitness professional.

barbell lying lifting (on hip)

1. Start by lying flat on your back on a gym mat or a flat, comfortable surface. Your feet should be flat on the floor and your knees bent. 2. Place the barbell across your hips. It's recommended to use a pad or towel between your hips and the barbell to avoid discomfort. 3. Hold the barbell with both hands to keep it stable. Your hands should be wider than your hips for better control. 4. Push through your heels and lift your hips off the ground while squeezing your glutes. The barbell will rise with your hips. Your body should form a straight line from your shoulders to your knees at the top of the movement. 5. Hold this position for a second, ensuring your glutes are fully contracted. 6. Slowly lower your hips back down to the starting position, but don't let your glutes touch the ground. This keeps tension on the muscles. 7. Repeat this movement for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure the weight of the barbell is suitable for your strength level. If it's too heavy, it could lead to injury. If it's too light, you may not effectively work your glutes.

barbell lunge

To perform the barbell lunge, start by standing upright with your feet shoulder-width apart. Place a barbell across your shoulders, just below the neck. Make sure your grip is wider than your shoulders, and your palms are facing forward. Engage your core and maintain a straight back. Take a step forward with your right foot, landing on your heel first then your forefoot. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the floor. Push back up to the starting position by pressing through your right heel. Repeat the movement with your left leg. This completes one repetition. Ensure that your torso remains upright throughout the movement, and avoid leaning forward or backward. The barbell should remain stable on your shoulders, and your gaze should be straight ahead. Perform the desired number of repetitions, alternating legs each time. This exercise primarily targets the glutes, but also works the quadriceps and hamstrings. Remember to warm up before starting the exercise and cool down afterwards. Always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, you may want to start with a lighter weight or even just the barbell to get used to the movement.

barbell low bar squat

1. Start by setting up your barbell on a squat rack at about chest height. Make sure the bar is evenly loaded and secured. 2. Stand facing the barbell with your feet shoulder-width apart. Duck under the bar and position it so that it rests on your rear deltoids, just below the base of your neck. This is the "low bar" position. 3. Grasp the barbell with both hands. Your hands should be wider than shoulder-width apart and your palms should be facing forward. Make sure your grip is firm. 4. Lift the barbell off the rack by straightening your legs and standing tall. Take a step or two back to clear the rack. 5. Position your feet slightly wider than shoulder-width apart, toes slightly pointed outwards. This is your starting position. 6. Begin the squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Lower your body as far as you can without compromising your form. 7. Push through your heels to stand back up to the starting position, straightening your legs and hips. Make sure to squeeze your glutes at the top of the movement. 8. Repeat the movement for the desired number of repetitions. 9. When you're done, carefully re-rack the barbell. Remember to always keep your core engaged throughout the exercise to protect your lower back. Also, ensure that your knees do not cave inwards during the squat; they should be in line with your toes. If you're new to this exercise, start with a lighter weight to master the form before adding more weight.

barbell lateral lunge

1. Start by standing upright with your feet hip-width apart. Place a barbell across your upper back, holding it with both hands. This is your starting position. 2. Take a big step to the right with your right foot, keeping your toes pointed straight ahead. As you step, bend your right knee and push your hips back, while keeping your left leg straight. 3. Lower your body as far as you can, or until your right thigh is parallel to the floor. Make sure your right knee is directly above your right foot and doesn't go past your toes. 4. Push off your right foot to return to the starting position. 5. Repeat the movement on the left side by stepping to the left with your left foot. 6. Continue alternating sides for the desired number of reps. Remember to keep your chest up and back straight throughout the exercise. The barbell should remain stable on your upper back, and your weight should be on your heels during the lunge.

barbell jump squat

To perform the barbell jump squat, start by positioning a barbell across your upper back, holding it with an overhand grip. Stand with your feet shoulder-width apart, toes slightly pointed outwards. This is your starting position. Bend at your hips and knees to lower into a squat, keeping your chest up and your knees over your toes. Go as low as you can while maintaining good form, ideally until your thighs are parallel to the floor. Push through your heels to explode upwards into a jump. As you land, absorb the impact by bending your knees and lowering back into the squat position. Ensure that your back remains straight and your chest stays lifted throughout the movement. The barbell should remain stable on your upper back, not rolling or shifting during the jump. Repeat this movement for the desired number of repetitions. Remember to always use a weight that is challenging but allows you to maintain proper form. This exercise targets your glutes, but also works your quads, hamstrings, and core. It's a great addition to any lower body workout.

barbell jefferson squat

To perform the Barbell Jefferson Squat, follow these steps: 1. Start by placing a barbell on the ground in front of you. Stand over the barbell with your feet wider than shoulder-width apart. The barbell should be perpendicular to your body. 2. Turn your right foot out to the right and your left foot out to the left. Your toes should be pointing in the same direction as the barbell. 3. Bend down and grasp the barbell with both hands. Your right hand should be in front of your right leg and your left hand should be behind your left leg. Make sure your grip is firm and your palms are facing towards you. 4. Keep your back straight, chest up, and look straight ahead. This is your starting position. 5. Push through your heels to lift the barbell off the ground. As you lift, straighten your legs and stand up tall. Make sure to keep the barbell close to your body as you lift. 6. Lower the barbell back to the ground by bending your knees and pushing your hips back. Make sure to keep your back straight and your chest up as you lower the barbell. 7. Repeat the movement for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure that your knees are in line with your toes and do not cave inwards. This exercise can be challenging, so start with a light weight and gradually increase as you get stronger.

barbell high bar squat

1. Start by setting up your barbell on a squat rack at about chest height. Make sure the barbell is evenly loaded and secured. 2. Stand facing the barbell with your feet shoulder-width apart. Duck under the bar and position it so that it rests high on your back, just below the neck. This is the high bar position. 3. Grasp the barbell with both hands. Your hands should be wider than shoulder-width apart and your palms should be facing forward. 4. Stand up to lift the barbell off the rack. Take a step or two back to clear the rack. Your feet should be shoulder-width apart, toes slightly pointed out. 5. Brace your core and keep your chest up. This is your starting position. 6. Begin the squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Lower yourself until your thighs are parallel to the floor, or as low as you can comfortably go. 7. Push through your heels to stand back up to the starting position. Make sure to keep your back straight and your chest up throughout the movement. 8. Repeat for the desired number of repetitions. When you're done, carefully rack the barbell back on the squat rack. Remember to always use a weight that's appropriate for your fitness level and to maintain proper form throughout the exercise. If you're new to this exercise, it may be helpful to have a spotter or to practice with a lighter weight until you're comfortable with the movement.

barbell hack squat

To perform the barbell hack squat, start by placing a barbell on the ground behind you. Stand with your feet shoulder-width apart, toes slightly pointed out. Bend down and grab the barbell with an overhand grip, hands also shoulder-width apart. Keep your back straight and your chest up. This is your starting position. Push through your heels to lift the barbell off the ground, straightening your legs and standing up tall. Keep the barbell close to your body as you lift. Pause at the top, then slowly lower the barbell back to the ground by bending your knees and pushing your hips back. Keep your back straight and your chest up as you lower the bar. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise to protect your spine. The barbell hack squat is a great exercise for targeting the glutes, but it also works your quads and hamstrings. Make sure to use a weight that is challenging but allows you to maintain proper form.

barbell glute bridge two legs on bench (male)

1. Start by positioning a workout bench horizontally behind you. 2. Sit on the ground with your back against the bench, your knees bent and your feet flat on the floor. 3. Place a padded barbell across your hips. Make sure it's centered and balanced. 4. Hold the barbell with both hands to keep it steady. Your hands should be wider than shoulder-width apart. 5. Push through your heels and lift your hips off the ground while keeping your back against the bench. 6. Lift until your body forms a straight line from your shoulders to your knees. 7. Squeeze your glutes at the top of the movement and hold for a second. 8. Slowly lower your hips back down to the starting position. 9. Repeat this movement for your desired number of reps. Remember to keep your core engaged throughout the exercise and avoid using your lower back to lift the weight. The power should come from your glutes and hamstrings.

barbell glute bridge

1. Start by laying down on the floor with your back flat and your knees bent. Your feet should be shoulder-width apart. 2. Place a padded barbell over your hips. Make sure it's centered and balanced. If you're new to this exercise, start with a lighter weight to get used to the movement. 3. Hold the barbell with both hands to keep it steady. Your hands should be wider than your hips for better control. 4. Push through your heels and lift your hips off the ground while keeping your back straight. The barbell will rise with your hips. 5. Squeeze your glutes at the top of the movement and hold for a second. 6. Slowly lower your hips back down to the starting position, but don't let them touch the ground. This keeps tension on the glutes. 7. Repeat the movement for your desired number of reps. Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure that your knees stay in line with your feet and don't cave inwards. If you feel any discomfort or pain in your back, stop the exercise and consult with a fitness professional.

barbell full zercher squat

1. Start by setting up a barbell on a squat rack at about chest height. Make sure the weight is appropriate for your strength level. 2. Stand facing the barbell, and position yourself so that the barbell is at the crook of your elbows. 3. Bend your elbows and lift them up until they're parallel to the floor. This is the Zercher position. The barbell should be resting on your forearms, with your hands clasping each other. 4. Carefully lift the barbell off the rack by straightening your legs and stepping back to clear the rack. Keep your feet shoulder-width apart, toes slightly pointed out. 5. Brace your core, keep your back straight, and begin to lower your body by bending at the knees. Make sure your knees are in line with your toes and do not go past your toes. 6. Continue lowering your body until your thighs are parallel to the floor, or as low as you can comfortably go. Your elbows should be between your knees at the bottom of the squat. 7. Push through your heels to stand back up to the starting position, keeping your core engaged and your back straight. 8. Repeat for the desired number of repetitions. When you're done, carefully return the barbell to the rack. Remember to keep your movements controlled, don't rush the exercise. Always maintain good form to prevent injury.

barbell full squat (side pov)

1. Start by positioning the barbell rack at about chest height. Load the barbell with the desired weight and secure the weights with clips. 2. Stand facing the barbell rack, feet shoulder-width apart. Duck under the bar and position it across your upper back, just below the neck. Ensure the bar is resting on your trapezius muscles and not directly on your neck. 3. Grasp the barbell with both hands, palms facing forward. Your hands should be wider than shoulder-width apart. 4. Stand up straight to lift the barbell off the rack. Take a step or two back to clear the rack. Keep your feet shoulder-width apart, toes slightly pointed outwards. 5. Brace your core, keep your chest up and your back straight. This is your starting position. 6. Begin the exercise by bending at your knees and hips, lowering your body as if you're sitting back into a chair. Keep your chest up and your back straight. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go. 7. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Keep your knees in line with your toes throughout the movement. 8. Repeat the exercise for the desired number of repetitions. When you're finished, carefully return the barbell to the rack. Remember to keep your movements controlled, don't rush the exercise. Always use a weight that's challenging but allows you to maintain proper form.

barbell full squat (back pov)

1. Start by setting up your barbell on a squat rack at about chest height. Make sure the barbell is evenly loaded and secured. 2. Stand facing the barbell with your feet shoulder-width apart. Duck under the bar and position it so that it rests comfortably on your upper back, just below the neck. This is your starting position. 3. Grasp the barbell with both hands. Your hands should be wider than shoulder-width apart, and your palms should be facing forward. 4. Lift the barbell off the rack by pushing up with your legs and straightening your torso. 5. Step away from the rack and position your feet shoulder-width apart, toes slightly pointed out. Keep your head up and maintain a straight back. 6. Begin to lower your body by bending at the knees. Keep your torso straight and your head up, making sure your knees stay in line with your feet. Continue lowering yourself until your thighs are parallel with the floor. 7. Push through your heels to raise your body back to the starting position. Keep your core engaged and your back straight as you push up. 8. Repeat the movement for the desired number of repetitions. 9. When you're finished, carefully re-rack the barbell. Remember to always use a weight that's appropriate for your fitness level, and consider using a spotter if you're lifting heavy weights. This exercise should be performed in a controlled manner, focusing on the muscle contraction and not on the weights you are lifting.

barbell full squat

To perform the barbell full squat, start by positioning yourself in a squat rack. Set the barbell on the rack at approximately chest height. Stand facing the barbell with your feet shoulder-width apart. Next, duck under the bar to position it on your shoulders, slightly below the neck. Hold onto the bar using an overhand grip, with your hands slightly wider than shoulder-width apart. Lift the bar off the rack by pushing up with your legs and straightening your torso. Step away from the rack and position your feet shoulder-width apart, toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. Begin to lower your body by bending the knees while maintaining a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Begin to raise your body as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat this movement for the recommended amount of repetitions. Ensure to keep your head and back straight throughout the exercise. Always squat to a depth that is comfortable for you without compromising your form. Remember to always use a weight that's suitable for your level of strength and fitness. It's important to prioritize form over the amount of weight lifted.

barbell front squat

To perform the barbell front squat, start by positioning yourself in front of a barbell rack. Stand with your feet shoulder-width apart. Reach out and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Lift the barbell off the rack and rest it on the front of your shoulders, just below your neck. Your elbows should be pointing forward and your palms facing up towards the ceiling. This is your starting position. Slowly bend your knees and lower your body as if you were sitting back into a chair. Keep your chest up, your back straight, and your eyes looking forward. Continue lowering until your thighs are parallel to the floor, or as close to parallel as you can comfortably get. Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position. Make sure to keep your knees in line with your toes and your back straight throughout the movement. Repeat this movement for the desired number of repetitions. Remember to breathe in as you lower your body and breathe out as you stand back up. This exercise primarily targets your glutes, but also works your quadriceps and hamstrings. Make sure to use a weight that is challenging but allows you to maintain proper form throughout the exercise.

barbell front chest squat

1. Start by setting up your barbell on a squat rack at about chest height. Make sure the weight on the barbell is appropriate for your strength level. 2. Stand facing the barbell with your feet shoulder-width apart. Duck under the bar and position it so that it rests comfortably on your front deltoids, near your collarbone. 3. Grasp the barbell with an overhand grip, hands wider than shoulder-width apart. Lift your elbows until your upper arms are parallel to the floor. This will create a 'shelf' for the barbell. 4. Stand up to lift the bar off the rack. Take a step or two back to clear the rack. Your feet should be shoulder-width apart, toes slightly pointed out. 5. Brace your core and keep your chest up. Begin the movement by pushing your hips back and bending your knees. Lower your body as far as you can by pushing your hips back and bending your knees. Keep your torso upright. 6. Pause at the bottom of the squat, then push your body back to the starting position by driving through your heels and engaging your glutes. 7. Repeat for the desired number of repetitions. 8. After completing your set, carefully rack the barbell back onto the squat rack. Remember to keep your back straight and your chest up throughout the movement. The weight should be on your heels, not your toes. Always use a weight that is challenging but allows you to maintain proper form.

barbell deadlift

1. Start by placing a barbell on the ground in front of you. Make sure it's loaded with the appropriate weight for your strength and fitness level. 2. Stand with your feet hip-width apart, toes pointing slightly outwards. The barbell should be over the middle of your feet. 3. Bend at your hips and knees to lower your body and grasp the barbell. Your hands should be just outside your knees. 4. Keep your back straight, chest up, and your eyes looking forward. This is your starting position. 5. Brace your core and begin the lift by pushing through your heels. Drive your hips forward and pull your shoulders back at the same time. 6. As you lift the barbell, keep it as close to your body as possible. Your body should rise as one unit, not in separate parts. 7. Once you've reached a standing position, pause for a moment. Make sure your shoulders are back and your chest is out. 8. Lower the barbell back to the ground by pushing your hips back and bending your knees. Maintain a straight back throughout the movement. 9. Repeat the exercise for the desired number of repetitions. Remember to always keep your back straight and never round it. If you're new to this exercise, start with a lighter weight to ensure you're using the correct form. As you get stronger and more comfortable with the movement, you can gradually increase the weight.

barbell clean-grip front squat

1. Start by setting up your barbell on a squat rack at about chest height. Make sure the barbell is loaded with the appropriate weight for your fitness level. 2. Stand facing the barbell with your feet shoulder-width apart. Reach out and grip the barbell with your hands slightly wider than shoulder-width apart. This is the clean grip position. 3. Duck under the barbell and rest it on your front shoulders. Your elbows should be pointing forward and your upper arms should be parallel to the ground. This is your starting position. 4. Lift the barbell off the rack by straightening your legs and stand upright. Take a step or two back to clear the rack. 5. Lower your body into a squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Your elbows should remain pointing forward throughout the movement. 6. Continue lowering your body until your thighs are parallel to the ground. Make sure your knees are in line with your toes and do not extend past them. 7. Push through your heels to stand back up to the starting position, keeping the barbell on your front shoulders. 8. Repeat the movement for the desired number of repetitions. 9. When you're done, carefully re-rack the barbell on the squat rack. Remember to always maintain proper form and control throughout the exercise to avoid injury. If you're new to this exercise, start with a lighter weight to get used to the movement.
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