Squats with a barbell on the shoulders

The importance of this exercise cannot be overstated. It is fundamental for developing the entire lower body. If you want to effectively target the glutes, you will need to squat a bit lower than parallel to the floor.

Nuances and mistakes

1. The width of your foot placement directly affects the distribution of the load. A narrower stance places more load on the front of the thigh, while a wider stance (and consequently wider knees) shifts some of the load to the inner thigh.

2. If you find it impossible to keep your heels on the ground at the bottom position, consider using a small platform about 2 cm high under your heels. The simplest option is to use small weight plates or a piece of rubber. However, do this only if you cannot maintain the position without it.

3. The lower you squat, the more your glutes will engage. Personally, I advocate that at the lowest point, your hip joint should drop slightly below your knee, meaning it is preferable to squat below parallel.

4. During the squat, your knees should track in the same direction as your toes. Many beginners tend to have their knees cave inwards. Your toes should be slightly pointed outward, approximately one-third of the way.

5. If you are not engaged in powerlifting, there is no reason to place the bar below your shoulders (powerlifting style). Currently, many trainers favor teaching beginners this style of squatting. However, I believe this technique is justified only in powerlifting. If someone does not plan to engage in that, they should be taught the classic technique.