Barbell Squat

Description

How to Do Barbell Squat

1. 1
   Setup

   Position the barbell across your upper back, resting on your traps, with an overhand grip slightly wider than shoulder-width.

2. 2
   Setup

   Stand with feet shoulder-width apart, toes pointing slightly outward, and brace your core by taking a deep breath and engaging your abdominals.

3. 3

   Initiate the movement by simultaneously bending at your hips and knees, pushing your hips back as if sitting into a chair.

4. 4

   Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes and your heels remain grounded.

5. 5

   Drive upward by pushing through your heels and midfoot, extending your hips and knees powerfully to return to the starting standing position.

6. 6

   Exhale as you complete the ascent, maintaining a tight core throughout the entire movement.

Tips

• Focus on actively pushing your knees out during the descent to keep them tracking over your toes and prevent valgus collapse.
• Maintain a neutral spine by keeping your chest up and shoulders pulled back, avoiding excessive arching or rounding of the lower back.
• Utilize a full range of motion, aiming to get your hips below your knees if mobility allows, to maximize glute and hamstring engagement.
• Control the eccentric (lowering) phase, taking 1-2 seconds to descend, to build strength and improve stability at the bottom of the squat.

Common Mistakes

• ×Rounding the lower back during the squat can lead to spinal injury; fix this by engaging your core and maintaining an upright chest and neutral spine.
• ×Allowing knees to cave inward (valgus collapse) can strain knee joints; correct by actively pushing your knees outward in line with your toes.
• ×Lifting your heels off the floor reduces stability and shifts load incorrectly; ensure your entire foot, especially the heel, stays pressed into the ground.