Legs
Barbell
Barbell squat
Setup
Position the barbell in the rack at about shoulder height.
Place the bar securely on your upper back and grip it firmly with both hands.
Position your feet about shoulder-width apart, toes pointed slightly out.
Keep your chest stable, core tight, and spine neutral.
Lift the bar from the rack and take a stable stance.
Execution
Bend knees and hips at the same time and move down in a controlled manner.
Guide knees in the direction of the toes during the movement.
Bend as deep as a stable position and your mobility allow.
Push up with strength through the entire foot.
Fully extend knees and hips without excessively pushing the hips forward.
