Squat (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, with the barbell resting on your upper back (trapezius area).
   • Ensure your grip on the bar is slightly wider than shoulder-width, with your elbows pointing down and back.
2. Step 2Position Your Feet
   • Position your feet flat on the ground, with your toes slightly pointed outwards.
   • Make sure your weight is evenly distributed across your feet.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your spine.
   • Maintain a neutral spine position, avoiding any rounding or excessive arching.
4. Step 4Initiate the Squat
   • Begin the squat by bending at your hips and knees simultaneously.
   • Push your hips back as if you are sitting into a chair, keeping your chest up and back straight.
5. Step 5Lower Your Body
   • Lower your body until your thighs are at least parallel to the ground, or lower if your flexibility allows.
   • Keep your knees aligned with your toes and avoid letting them cave inward.
6. Step 6Return to Starting Position
   • Push through your heels to return to the starting position, straightening your legs and hips.
   • Maintain control and ensure your back remains straight throughout the movement.
7. Step 7Repeat
   • Repeat the squat for the desired number of repetitions, focusing on maintaining proper form with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully re-rack the barbell if using a squat rack.
   • Stand tall and ensure your posture is upright before leaving the area.