Barbell Back Squat

The technique.

1. 01

   Position the barbell across your upper back (high bar) or rear deltoids (low bar).

2. 02

   Unrack the bar, step back, feet shoulder-width apart, toes slightly out.

3. 03

   Take a deep breath, brace your core, and initiate the descent by pushing your hips back and knees out.

4. 04

   Squat down until your hips are below your knees, maintaining a neutral spine.

5. 05

   Drive through your heels, extending your hips and knees to return to the standing position.

What goes wrong.

• ×Rounding the lower back (butt wink), risking spinal injury.
• ×Knees caving inwards (valgus collapse), stressing knee joints.
• ×Not going deep enough (half squats), limiting muscle activation.
• ×Lifting heels off the ground, indicating poor ankle mobility or technique.
• ×Losing core tension throughout the movement.