Barbell Siff Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Lower back, Abs
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Place two small weight plates or a squat wedge under your heels, then position a barbell across your upper back, resting on your traps.
- 2 Stand with your feet shoulder-width apart, toes pointed slightly outward, ensuring your heels are elevated.
- 3 Brace your core, keep your chest up, and initiate the squat by bending your knees, allowing them to travel forward over your toes.
- 4 Descend until your thighs are parallel to the floor or as deep as comfortable while maintaining an upright torso.
- 5 Drive through the balls of your feet and push your hips upward, extending your knees and hips simultaneously.
- 6 Return to the starting standing position, maintaining control throughout the movement.
