A Typical Session
32 Min
Warm-up
8m
Main Set
18m
Cooldown
6m
14 kcal
/ min (est.)
4 × 8
sets × reps
Why this exercise
Difficulty: Advanced
A foundational compound lift that builds power and size across the lower body.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
8
Rest
120s
How to Perform
- 1.Set barbell on traps, stand with feet shoulder-width apart.
- 2.Lower down by bending knees and hips.
- 3.Push through heels to return upright.
Pro Tips
- •Keep knees in line with toes.
- •Maintain neutral spine and chest up.
Equipment
Barbell, Squat Rack
Safety
Use safety bars or spotter if lifting heavy.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.