Back Squat

Setup

1. 01Set the bar around upper chest height in the rack.
2. 02Place the bar securely across the upper back or rear delts.
3. 03Grip the bar tightly and pull the elbows into a stable position.
4. 04Step back with a stance that lets knees track over toes.

Execution

1. 01Take a breath and brace before each descent.
2. 02Sit between the hips while knees travel in line with the feet.
3. 03Descend to the deepest position you can control without losing posture.
4. 04Drive the floor away and stand tall with hips and knees finishing together.

Checkpoints

• -Midfoot pressure stays steady.
• -Knees track with toes instead of collapsing inward.
• -Torso angle stays consistent through the bottom.
• -Bar remains over the middle of the foot.

Common mistakes

• -Relaxing the brace at the bottom.
• -Letting heels or toes lift.
• -Rushing the walkout and wasting energy.
• -Turning the rep into a good morning as fatigue rises.