Barbell Siff Squat
Muscle Groups: Quads, Glutes
Barbell Siff Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Siff Squat with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart and hold a barbell across your upper back with both hands, elbows pointing down.
- 2
Bend your knees and lower your hips back like you're sitting in a chair, keeping your chest up and knees tracking over your toes.
- 3
Push through your heels to return to the starting position, fully extending your legs and squeezing your glutes at the top.
Tips for Success
These tips will help you perform Barbell Siff Squat safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid strain.
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Don’t let your knees cave inward; keep them aligned with your toes.
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Start with a lighter weight to master your form before increasing the load.
Secondary Muscles
While Barbell Siff Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Siff Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Siff Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
