Barbell Back Squat

Setup

Position the barbell across your upper traps and rear delts, gripping it slightly wider than shoulder-width. Stand with feet shoulder to hip-width apart, toes pointed slightly outward, and unrack the bar by standing up and stepping back.

How to do it

1. Break at the hips and knees simultaneously to descend into the squat.
2. Keep your chest up and maintain a neutral spine throughout the movement.
3. Descend until your hip crease drops below your knee level.
4. Drive through your entire foot, keeping heels down as you stand back up.
5. Squeeze your glutes at the top and reset for the next rep.

Watch out for

• ✗Allowing the knees to cave inward instead of tracking over the toes.
• ✗Shifting weight onto the toes and letting the heels rise off the ground.
• ✗Rounding the lower back or leaning too far forward at the bottom position.