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Barbell Parallel Squat

Barbell Parallel Squat

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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Leg strength
  • Glute strength
  • Torso strength


The “regular” or parallel squat is a great exercise for lower-body strength. Parallel is defined as where the tops of the thighs reach parallel to the floor. Set the safety pins in the squat rack to receive the bar if you are unable to rack the weight. The parallel squat develops the quadriceps, glutes, hamstrings, calves and low back. The parallel squat can be used to develop strength, definition and muscle size in the legs.


  • With the barbell on your upper back, stand with both feet slightly wider than hip width.
  • Keeping the chest up at all time, lower yourself carefully by bending the hips and knees.
  • Keep your weight on both heels as you squat down until your upper thighs are parallel to the ground.
  • Keeping the knees tracking straight at all time, return to the top.


  • Rounding the back
  • Buckling the knees inward
  • Tilting the ankles inward