Squat

Instructions

1. Position the barbell in a squat rack at mid-chest height. Step under the bar and rest it across your upper back/trapezius. Grip the bar firmly, retract your shoulder blades, and unrack the weight with a solid base.
2. Take two measured steps back. Set your feet shoulder-width apart (or slightly wider), with your toes pointed outwards at approximately 15–30 degrees.
3. Take a deep diaphragmatic breath into your belly and brace your core 360 degrees as if preparing for impact.
4. Initiate the movement by hinging at the hips and bending your knees simultaneously. Keep your chest proud and drive your knees outward in line with your toes.
5. Descend under control until your hip crease drops below the top of your knees (parallel or below), keeping your weight balanced over your midfoot.
6. Drive aggressively upward through the midfoot and heels, maintaining a neutral spine until you return to the starting position. Exhale past the sticking point.

Common Mistakes

• Knee Cave (Valgus Collapse): Allowing your knees to collapse inward during the ascent. Actively push knees outward in line with your toes.
• Lumbar Rounding (Butt Wink): Rounding your lower back at the bottom of the squat. Only squat to the depth where you can maintain a neutral spine.
• Heel Lift: Shifting weight forward onto your toes. Keep your entire foot planted with even tripod pressure (big toe, pinky toe, heel).
• Bouncing out of the hole: Dropping uncontrollably into the bottom position. Control the descent for 2–3 seconds.