How to perform Barbell Squat with proper form

Setup

1. Bar Placement: Position the barbell on your upper back, either on the traps (high bar) or rear deltoids (low bar).
2. Grip: Grip the bar with hands slightly wider than shoulder-width, keeping elbows pointing down and back.
3. Feet Position: Stand with feet shoulder-width apart, toes slightly pointed out.

Execution

1. Engage Core: Brace your core and lift the bar off the rack.

2. Descent:

   • Initiate the squat by bending at the hips and knees simultaneously.
   • Keep your chest up and back straight throughout the movement.
   • Lower until your thighs are at least parallel to the ground, or deeper if flexibility allows.

3. Ascend:

   • Push through your heels and straighten your knees.
   • Maintain an upright torso and keep your core engaged as you return to standing.

Tips

• Breathing: Inhale while lowering, exhale while ascending.
• Knees: Ensure knees track over toes and do not cave inward.
• Depth: Aim for a depth that allows you to maintain form without compromising safety.

Common Mistakes

• Leaning too far forward.
• Allowing knees to cave in.
• Lifting heels off the ground.

Maintain proper form to enhance effectiveness and reduce risk of injury.