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Upper Legs · Barbell
Barbell Squat Back Pov
Barbell Squat Back Pov is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Squat Back Pov
- Position yourself under a barbell resting on a squat rack. Place the barbell across your upper back and grip the bar with your hands slightly wider than shoulder-width apart.
- Lift the bar off the rack and take a step back, standing with your feet shoulder-width apart.
- Keep your chest up, and maintain a neutral spine. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees until you are fully upright. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
- Maintain a neutral spine by keeping your chest up and eyes forward.
- Distribute your weight evenly across your feet to ensure balance and stability.
Barbell Squat Back Pov alternatives
More quads exercises
Barbell Squat Back Pov FAQ
What muscles does Barbell Squat Back Pov work?
Barbell Squat Back Pov mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Squat Back Pov?
You need a barbell.
How many sets and reps of Barbell Squat Back Pov should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Squat Back Pov good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Squat Back Pov burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Squat Back Pov?
Other exercises for the quads include Bodyweight Squat, Bodyweight Overhead Squat, Wall Squat Bodyweight and Kettlebell Sumo Squat.
For developers
Use Barbell Squat Back Pov in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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