Squat - Wide (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 wider than shoulder-width apart, with your toes pointed slightly outward.
   • Position a barbell across your upper back, resting it on your traps, not your neck.
2. Step 2Grip the Bar
   • Use a grip that is wider than shoulder-width, ensuring your hands are secure on the bar.
   • Keep your elbows pointed down and back to create a stable base.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your torso throughout the movement.
   • Maintain a neutral spine by keeping your chest up and shoulders back.
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 weight on your heels.
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 6Rise Back Up
   • Push through your heels to return to the starting position, straightening your legs.
   • Maintain control and keep your core engaged throughout the ascent.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements rather than rushing through the reps.
8. Step 8Finish the Exercise
   • After completing your reps, carefully re-rack the barbell if using a squat rack.
   • If not, step away from the barbell while maintaining good posture.