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Barbell Squat - Hips (WRONG-RIGHT)

Barbell Squat - Hips (WRONG-RIGHT)

The Barbell Squat is a popular compound exercise that primarily targets the lower body muscles, including the quadriceps, hamstrings, and glutes. It is considered a fundamental movement pattern that engages multiple muscle groups simultaneously, making it highly effective for building strength, power, and functional fitness. One variation of the Barbell Squat is the "Hips (WRONG-RIGHT)" technique, which focuses on correcting common form mistakes to optimize the exercise's benefits. When performed incorrectly, the Barbell Squat can put unnecessary strain on the lower back or knees, reducing its effectiveness and potentially leading to injuries. The "Hips (WRONG-RIGHT)" technique aims to address these issues and improve overall squat mechanics. In the wrong technique, individuals often bend their lower back excessively, which can lead to lower back pain. They may also lean forward excessively, placing excessive stress on the knees and reducing the activation of the target muscles. Additionally, lack of proper hip engagement can limit the exercise's effectiveness. To correct these form mistakes and execute the "Hips (WRONG-RIGHT)" technique, individuals should focus on maintaining a neutral spine throughout the movement. They should actively engage their core muscles and initiate the squat by pushing their hips back while keeping their chest up. This ensures that the movement primarily comes from the hips, promoting better activation of the glutes and hamstrings while reducing strain on the lower back. It's essential to start with lighter weights or even just bodyweight until the correct form is mastered. As always, be sure to warm up adequately before attempting the Barbell Squat and consult a fitness professional to ensure proper technique and progression. Incorporating this variation into your workout routine can help maximize squat performance, prevent injuries, and promote overall lower body strength and stability.


  • Position your feet shoulder-width apart, with your toes pointing slightly outward.
  • Grab the barbell with a grip slightly wider than shoulder-width apart and rest it on your upper back, positioning it just below the base of your neck.
  • Engage your core and keep your chest up as you descend into the squat.
  • Initiate the movement by pushing your hips back and down as if you were sitting into a chair.
  • Keep your knees in line with your toes and continue descending until your thighs are parallel to the ground, or slightly below if you have the flexibility.
  • Make sure to maintain a neutral spine throughout the movement.
  • Reverse the motion by driving through your heels to extend your hips and knees, returning to a standing position.
  • At the top, squeeze your glutes and engage your core to maintain stability.
  • Remember to exhale as you push up and inhale as you lower down.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the movement to avoid injury.
  • Engage your core and keep your back straight as you lower into the squat.
  • Ensure your knees stay in line with your toes to prevent strain on the joints.
  • Start with lower weights and gradually increase as you become more comfortable with the exercise.
  • Focus on a controlled and slow descent into the squat position for maximum benefit.
  • Incorporate a variety of squat variations to target different muscle groups and prevent plateau.
  • Remember to breathe throughout the exercise, inhaling as you lower and exhaling as you raise.
  • Challenge yourself by increasing the depth of your squat over time.
  • Utilize proper warm-up and cool-down routines to prepare your body and aid in recovery.
  • Consider working with a qualified fitness trainer to ensure proper technique and form.

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