How to do a barbell squat

Setup

1. Rack height: Set the barbell on a squat rack at a height slightly below your shoulders.
2. Bar position: Position the barbell across your upper back (trapezius muscles), resting comfortably below your neck.
3. Grip: Grasp the barbell with a slightly wider than shoulder-width grip. Your elbows should be pointing down.
4. Foot position: Stand with your feet shoulder-width apart, toes slightly pointing outwards.
5. Unrack: Take a deep breath, brace your core, and carefully lift the bar off the rack. Take a small step back.

The Lift

1. Initiate the squat: Keeping your chest up and back straight, begin bending your knees and hips, lowering yourself down as if sitting into a chair.
2. Depth: Descend until your thighs are at least parallel to the ground, or deeper if your mobility allows.
3. Maintain posture: Avoid leaning forward excessively. Keep your core engaged and back straight throughout.
4. Drive upward: Forcefully drive through your heels to return to the standing position.
5. Reset: Take a breath at the top, and begin the next repetition.

Tips:

• Foot pressure: Focus on keeping your entire foot in contact with the floor, pushing through the heel, midfoot, and toes.
• "Screw your feet in": Before each rep, imagine twisting your feet outwards into the floor to help engage your glutes.
• Breathe: Exhale as you stand, inhale as you descend.