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Barbell Squat - Knees - Middle position (WRONG-RIGHT)

Barbell Squat - Knees - Middle position (WRONG-RIGHT)

The barbell squat is a classic compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. This particular variation, known as the "Barbell Squat - Knees - Middle position (WRONG-RIGHT)," focuses on proper knee alignment and execution. When performing the barbell squat, maintaining correct knee alignment is crucial for optimizing results while minimizing the risk of injury. The middle position refers to the ideal knee placement during the exercise. In the wrong position, the knees may collapse inward or extend too far over the toes. This misalignment can lead to excessive stress on the knee joints, potentially causing discomfort or injury. It is imperative to maintain proper form throughout the movement to achieve optimal results. In the right position, the knees are aligned with the toes and do not cave in or protrude excessively. This alignment allows for a balanced distribution of forces, engaging the targeted muscles effectively. By focusing on maintaining correct knee positioning, you can ensure a more effective and safe barbell squat. Remember that executing any exercise with proper form is crucial to prevent injuries and get the most out of your workout. Always prioritize safety and consult a fitness professional if you are unsure about your form or technique.


  • Stand with your feet shoulder-width apart and position a barbell across your upper back.
  • Engage your core and keep your chest lifted throughout the exercise.
  • Begin the movement by bending your knees and pushing your hips back, as if you are sitting back into a chair.
  • Lower your body until your thighs are parallel to the floor or as close to parallel as possible.
  • Make sure your knees are tracking over your toes and not caving inwards.
  • Keep your weight on your heels and maintain a neutral spine.
  • Press through your heels to straighten your legs and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to avoid putting unnecessary stress on your knees.
  • Engage your core and keep your back straight by imagining you are sitting back into an imaginary chair.
  • Remember to breathe throughout the exercise to ensure proper oxygen flow to your muscles.
  • Start with lighter weights and gradually increase the load as you become more comfortable with the exercise.
  • Don't rush through the movement; take your time to maintain control and balance.
  • Ensure that your knees track in line with your toes as you descend into the squat position.
  • Pay attention to your foot positioning: stand with your feet hip-width apart and toes pointed slightly outward.
  • Use a mirror or record yourself to check your form and make necessary adjustments.
  • Incorporate stretching exercises to improve your overall flexibility and range of motion.
  • Consult with a fitness professional to determine the appropriate weight, sets, and reps for your fitness level and goals.


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