Squat (barbell)

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Quads, Glutes.

Secondary: Hamstrings, Lower back, Adductors.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norwegian Knebøy (stang)
• Swedish Knäböj (skivstång)
• Danish Squat (vægtstang)
• German Kniebeuge (Langhantel)
• Spanish Sentadilla (barra)
• Italian Squat (bilanciere)
• Portuguese Agachamento (barra)
• Russian Приседания со штангой
• French Squat (barre)

Related legs exercises

• Goblet squat
• Bulgarian split squat
• Lunges (dumbbells)
• Walking lunges
• Step-ups
• Single-leg Romanian deadlift

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.