Advanced
Barbell Siff Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 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. -
Step 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. -
Step 3
Pause for a few seconds in this position and then return back to the starting position, pushing with your toes.
Muscle Groups
Barbell Siff Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Don't let your knees bend inward. Extend your knees outward as you move.
- Don't lean forward. Maintain an upright position.
Back Squat
Intermediate
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