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Barbell Siff Squat

ADVANCED

Barbell Siff Squat

Barbell Siff Squat is a free weight exercise that primarily targets the quads and, to a lesser degree, also targets the glutes and hamstrings. It improves stability, balance, and coordination due to the nature of foot positioning.

STRENGTH ADVANCED BARBELL

Demonstration Video

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Target Muscles

Layer 1
GLUTES HAMSTRINGS QUADS

Instructions

  1. Stand with your feet shoulder-width apart and place the barbell across your upper back with an overhand grip. Squeeze the shoulder blades together and squeeze the abdomen. Stand up on tiptoe.
  2. As in a normal squat, first, lower your hips and then bend your knees to about 90 degrees. Stay on your toes throughout the exercise.
  3. Pause for a few seconds in this position and then return back to the starting position, pushing with your toes.

Tips

  • Don't let your knees bend inward. Extend your knees outward as you move.
  • Don't lean forward. Maintain an upright position.

Alternative Exercises

Back Squat
INTERMEDIATE

Back Squat

STRENGTH BARBELL SQUAT RACK

Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024