Barbell Squat - Hips (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips, Thighs
- Typ
- Strength
The Barbell Squat - Hips (WRONG-RIGHT) is a coaching demonstration of the back squat that contrasts faulty hip mechanics with the correct pattern. The squat builds the quads, glutes, and hamstrings through the hips and thighs, with the back and core bracing to keep the bar path vertical. Use it to learn how the hips should hinge, drive, and stay aligned under load.
Barbell Squat - Hips (WRONG-RIGHT): So führst du sie aus
- 1Set the barbell in a rack at upper-chest height and position the safety arms just below your lowest squat depth.
- 2Step under the bar, rest it across your upper traps or rear delts, and grip it slightly wider than shoulder-width.
- 3Brace your core and unrack the bar, taking one or two steps back into a stance about shoulder-width with toes turned slightly out.
- 4Initiate the descent by sending your hips back and down together with your knees, keeping your chest tall and torso angle steady.
- 5Lower until your hip crease reaches roughly parallel with your knees, keeping a neutral spine without letting the hips tuck under (butt wink).
- 6Drive the floor away through mid-foot, leading with your chest so the hips and shoulders rise at the same rate rather than the hips shooting up first.
- 7Stand fully upright, squeezing your glutes at the top without overextending your lower back.
- 8Complete your reps, then step forward and re-rack the bar securely.
Technik-Tipps
- Keep your hips and shoulders rising together out of the hole so the bar stays over your mid-foot instead of the chest dropping forward.
- Push your knees out in line with your toes as you descend to give the hips room and keep tension on the glutes.
- Brace as if bracing for a punch and hold air in your belly through each rep to protect the spine under load.
- Always squat inside a rack with the safety arms set, or use a spotter, when training near your limit.
Häufige Fehler
- Letting the hips shoot up first out of the bottom, which dumps the load onto the lower back and turns the squat into a stiff-legged good morning.
- Excessive forward lean from the hips, shifting work off the quads and overloading the spine.
- Allowing the pelvis to tuck under at the bottom (butt wink), which rounds the lumbar spine under heavy load and risks injury.
- Cutting depth short so the hips never reach parallel, reducing glute and quad development.
- Squatting without safety arms or a spotter, leaving no escape if you fail a rep.
Häufig gestellte Fragen
What muscles does the barbell squat work?
It works the thighs and hips — primarily the quadriceps, glutes, and hamstrings — while the back and core brace to keep the torso stable and the bar path vertical.
What's the right hip mechanics in a barbell squat?
Send the hips back and down with the knees on the way in, then drive up so the hips and shoulders rise at the same rate. The wrong pattern is the hips shooting up first, which collapses the chest forward and loads the lower back.
What is butt wink and why is it bad?
Butt wink is when the pelvis tucks under at the bottom of the squat, rounding the lower spine. Under a loaded barbell that rounding raises injury risk, so stop at the depth where you can keep a neutral spine.
How wide should my stance be?
About shoulder-width with toes turned slightly out works for most lifters. Push your knees out in line with your toes so the hips have room to descend without the pelvis tucking.
Is the barbell squat safe to do alone?
It can be, but only inside a rack with the safety arms set just below your bottom position, or with a spotter. That way a missed rep can be dumped onto the pins instead of trapping you.
