IntermediatePushSquat
Muscles Worked
Primary
Quadriceps
Quick Cues
Equipment Needed
BarbellSquat Rack
- Position the bar on your upper back and step out of the rack with feet shoulder-width apart.
- Brace your core and keep your chest up.
- Push your hips back and bend your knees to lower down.
- Descend until your thighs are at least parallel to the floor.
- Drive through your feet to stand back up.
- Keep your knees tracking over your toes throughout.
- Repeat for the desired number of repetitions.
Common Mistakes
Letting the knees cave inward
Rounding the lower back
Not hitting parallel depth
Pro Tips
Try a 2-second pause at the bottom to build strength out of the hole
Focus on spreading the floor apart with your feet to activate glutes
Use a controlled eccentric of 3 seconds to build more muscle
Your Progress
Variations
Pause Squat
Tempo Squat (3-1-1)
Anderson Squat
Pin Squat