- From rack with barbell at upper chest height, position bar
low on back of shoulders. Grasp barbell to sides, close to shoulders
(as shown) or out
near weight plates and position elbows back. Dismount bar
from rack and stand with wide stance.
- Bend knees forward slightly while allowing hips to bend back
behind, keeping back straight and knees pointed same direction
as feet. Descend until thighs are just past parallel to floor.
Extend hips and knees until legs are straight. Return and repeat.
- Keep head facing forward, back straight and feet flat on
floor; equal distribution of weight through forefoot and heel.
Knees should point same direction as feet throughout movement.
At bottom of squat, crease at hips must be lower than top of
knee cap. See spotting
technique and spotting
assistance. See Squat
for targeting Quadriceps and Squat
Analysis. Also see Squat