Setup
Position the barbell across the front of your shoulders, resting on your deltoids with elbows pointed forward and up. Stand with feet shoulder-width apart, toes slightly turned out, and core braced.
How to do it
- Keep your elbows high throughout the entire movement to prevent the bar from rolling forward
- Initiate the descent by pushing your hips back and bending your knees simultaneously
- Descend until your hip crease drops below your knee while maintaining an upright torso
- Drive through your full foot, pushing the floor away to stand back up
- Keep your knees tracking over your toes without letting them cave inward
Watch out for
- ✗Dropping the elbows during the squat causes the bar to roll forward and compromises position
- ✗Leaning too far forward with the torso dumps weight onto the lower back instead of the legs
- ✗Rising with the hips first creates a good morning pattern and strains the back