Barbell Back Squat

Start by positioning the bar across your upper back with your hands just outside shoulder width and your feet set about shoulder-width apart with toes slightly turned out. Unrack the bar by standing tall and taking a couple of controlled steps back, then take a deep breath and brace your core to keep your spine neutral. Begin the squat by pushing your hips back slightly as your knees bend, keeping your chest steady and your weight distributed across your whole foot while allowing your knees to track in line with your toes. Lower yourself until your hips reach at least parallel to your knees, staying tight in the bottom without letting your heels lift or your knees collapse inward. Drive upward through your mid-foot and heels, keeping your torso stable and pushing your knees out as you rise. Once standing tall again, step forward carefully and re-rack the bar securely.