Male model ex_6COKRW

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Upper Legs · Barbell

Feet Together Barbell Squats

intermediatestrength

Feet Together Barbell Squats is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, lower back and calves 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
Calves · Gastrocnemius, Soleus

How to do Feet Together Barbell Squats

Stand with your feet together, holding a barbell across your upper back with an overhand grip. Ensure the barbell is balanced and rests comfortably on your traps.
Slowly lower your body into a squat by bending your knees and hips, keeping your knees aligned with your toes.
Lower yourself until your thighs are at least parallel to the floor, or as low as your flexibility allows, without compromising form.
Push through your heels to stand back up, extending your knees and hips to return to the starting position.

Form tips

Keep your feet together throughout the entire movement to maintain balance and stability.
Ensure your knees track over your toes and do not cave inward.
Maintain a neutral spine and keep your chest up to avoid rounding your back.

Feet Together Barbell Squats alternatives

Kettlebell Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

Dumbbell Squats

Quads · intermediate

Jump Squats Bodyweight

Quads · intermediate

More quads exercises

Barbell Bench Squats

Quads · intermediate

Goblet Kettlebell Squats

Quads · intermediate

Barbell Front Squats

Quads · intermediate

Dumbbell Narrow Stance Squats

Quads · intermediate

Assisted Pistol Squats

Quads · advanced

Front Squats Dumbbell Low

Quads · intermediate

In and Out Squats

Quads · intermediate

Box Jump Squats

Quads · intermediate

Feet Together Barbell Squats FAQ

What muscles does Feet Together Barbell Squats work?

Feet Together Barbell Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, lower back and calves work as secondary muscles.

What equipment do you need for Feet Together Barbell Squats?

You need a barbell.

How many sets and reps of Feet Together Barbell Squats 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 Feet Together Barbell Squats good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Feet Together Barbell Squats 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 Feet Together Barbell Squats?

Other exercises for the quads include Kettlebell Squats, Bodyweight Squats, Dumbbell Squats and Jump Squats Bodyweight.

For developers

Use Feet Together Barbell Squats 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6COKRW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6COKRW",
  "name": "Feet Together Barbell Squats",
  "model": "male",
  "target": "Quads",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_6COKRW/mp4-720.mp4?…",
    "poster": "https://…/ex_6COKRW/poster.jpg?…"
  }
}