Squat (Barbell)

The fundamental compound lower body exercise where a barbell is held across the shoulders and the body is lowered by bending the knees and hips.

Instructions

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.

Tips

• The front of the knees should make an imaginary straight line with the toes that is perpendicular to the front.
• If your knees are past that imaginary line (past your toes), you are placing undue stress on the knee and should adjust your form.
• Keep your torso upright and maintain a neutral head position throughout the movement.