Squat

The barbell squat is one of the most important lifts in any training program. It strengthens the entire lower body while also training posture, breathing, and full-body coordination. Whether you are lifting for sport, aesthetics, or general health, the squat builds resilience that carries into everything you do.

Instructions

1. Position the barbell on a squat rack at mid-chest height and step under the bar.
2. Rest the bar across your upper traps or rear delts, grip the bar tightly, and lift it out of the rack.
3. Step back with your feet shoulder-width apart and toes slightly turned out.
4. Take a deep breath, brace your core, and begin lowering your hips down and back.
5. Keep your knees tracking over your toes as you descend until your thighs are at least parallel to the floor.
6. Drive through your heels to return to standing, exhaling as you rise.

Video demonstration of Squat

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