Squat GIF

How to do a squat

1. Set the barbell at chest height in the squat rack and position safety bars just below your lowest squat position
2. Step under the bar and position it on your upper traps, gripping the bar with hands evenly placed wider than shoulder-width
3. Unrack the bar by standing up and take 2-3 steps backward, then set your feet shoulder-width apart with toes slightly turned out
4. Initiate the movement by pushing your hips back and bending your knees, keeping your chest up and core engaged
5. Descend until your hip crease is just below your knee caps while maintaining a neutral spine
6. Drive through your heels and push the floor away to return to the starting position, fully extending your hips and knees

Form tips

• Keep your knees tracking in line with your toes throughout the entire movement to prevent knee valgus
• Maintain a tight core and neutral spine position - avoid excessive forward lean or rounding of the back
• Control the descent and avoid bouncing at the bottom of the movement to prevent injury
• Focus on driving through your heels rather than your toes to properly activate the posterior chain
• Ensure full hip and knee extension at the top of each rep before beginning the next repetition