Barbell Core Squat

Muscles worked

Setup

1. Set the barbell in a power rack at roughly waist height.
2. Hook your elbows under the bar so it rests in the crooks of your arms, then clasp your hands together or keep your forearms vertical.
3. Step back from the rack and set your feet slightly wider than shoulder-width with toes pointed slightly outward.
4. Pull the bar tight against your upper abdomen to create a stable shelf and engage your lats.

How to do it

1. Inhale deeply into your diaphragm and brace your core hard to create internal pressure.
2. Lower your hips back and down in a controlled 3-second eccentric phase, keeping your elbows high and chest upright.
3. Descend until your elbows touch your inner thighs or you reach the bottom of your active range of motion.
4. Drive through your mid-foot and exhale forcefully as you return to a full standing position, squeezing your glutes at the top.

Form checklist

• Keep the weight tucked tight against your body; do not let the bar drift forward.
• Maintain a tall chest and neutral spine to prevent the upper back from rounding.
• Ensure knees track in line with your toes and do not cave inward.
• Keep your weight distributed across the entire foot, focusing on the mid-foot and heel.

Pro tips

• Think about 'scooping' the bar upward with your forearms throughout the lift to maximize lat engagement and thoracic extension.
• If the bar pressure on your elbows is uncomfortable, wrap a towel around the center of the bar or wear long sleeves to provide cushioning.

Make it harder

• Add a 2-3 second pause at the bottom of the squat to maximize time under tension and core recruitment.
• Perform the movement with a 4-0-2-0 tempo (4 seconds down, no pause, 2 seconds up) to increase metabolic stress.

Frequently asked

What muscles does the barbell core squat work?

The barbell core squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell core squat?

The barbell core squat uses barbell.

Is the barbell core squat good for beginners?

The barbell core squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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