Barbell Full Squat

Setup

1. 01Set the bar at upper chest height and rack it across the upper back.
2. 02Grip tightly, pull the elbows down, and squeeze the shoulder blades.
3. 03Unrack, step back, and set a stance that lets you sit deep between the hips.
4. 04Point the toes slightly out to match your hip structure.

Execution

1. 01Take a big breath and brace before each descent.
2. 02Sit down between the hips, knees tracking out over the toes.
3. 03Descend under control until the hips drop clearly below the knees.
4. 04Drive up through the whole foot without letting the chest collapse.

Checkpoints

• -Hip crease finishes below the top of the knee at the bottom.
• -Heels stay planted the entire rep.
• -Lower back holds neutral; no tucking of the pelvis at depth.
• -Bar stays over the mid-foot from top to bottom.

Common mistakes

• -Relaxing at the bottom and losing trunk tension.
• -Letting the pelvis tuck hard (butt wink) beyond your usable range.
• -Bouncing out of the hole with a soft brace.
• -Rising hips-first so the bar tips you forward.