Barbell Back Squat

Form Cues

1. 1

   Set the barbell on your upper traps (high bar) or rear deltoids (low bar) in a rack.

2. 2

   Step back with feet shoulder-width apart, toes turned out 15–30 degrees.

3. 3

   Take a deep breath into your belly and brace your entire core like a belt.

4. 4

   Break at the hips and knees simultaneously, pushing knees out in line with toes.

5. 5

   Descend until thighs are at least parallel — lower if mobility allows.

6. 6

   Drive through the floor, keeping chest up, and lock out hips at the top.

Common Mistakes

• ●

  Good-morning squat — chest drops as you rise, turning it into a back exercise.

• ●

  Knee cave (valgus collapse) — actively push knees out.

• ●

  Heel rise — work on ankle mobility or elevate heels.

• ●

  Depth cut too shallow — aim for at least parallel.