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
- Break at the hips and knees simultaneously to descend into the squat.
- Keep your chest up and maintain a neutral spine throughout the movement.
- Descend until your hip crease drops below your knee level.
- Drive through your entire foot, keeping heels down as you stand back up.
- 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.