Barbell Anderson squat

Glutes

🔧 Barbell, Squat Rack ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set safety pins so thighs are parallel in the squat position. Load barbell and position it on the pins. Stand under the bar, upper back positioned, feet shoulder-width apart. Engage core, grip firmly. Drive through heels to lift, extending hips and knees. Pause at top, lower with control. Reset and repeat.

Muscles Worked

Glute MaxGlute Medius

Secondary: Biceps Femoris, Semitendinosus, Erector Spinae, Rectus Abdominis, Gastrocnemius

Tips

Maintain a strong core for stability. Lower the bar with a controlled tempo. Start with lighter weight to master form. Plant feet firmly and drive through heels. Keep chest up, shoulders back. Inhale before lifting, exhale on completion.

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