Barbell Squat

Set-up

• Set the bar on the rack at upper-chest height.
• Step under it and rest it across your upper back, not your neck.
• Stand with feet about shoulder-width apart, toes turned slightly out.

How to do it

1. Brace your core and unrack the bar.
2. Sit down and back, bending your knees and hips together.
3. Go as deep as you can while keeping your back flat, ideally thighs at least parallel to the floor.
4. Drive back up through your whole foot to standing.

Coaching cues

• Knees travel in the same direction as your toes.
• Chest up, back flat throughout.

Common mistakes

• Knees caving inwards.
• Heels lifting off the floor.
• Rounding the lower back at the bottom.

Safety

• Set the safety bars just below your lowest squat position.