Barbell Back Squat.

Make every rep count.

1. 01

   Set the bar in the rack just below shoulder height and load your working weight.

2. 02

   Step under the bar with feet about shoulder-width apart. Place the bar on the “shelf” of your upper back/traps, not on your neck.

3. 03

   Grip the bar a bit wider than shoulder width for control. Pull your elbows slightly down and back to create upper-back tightness.

4. 04

   Brace your core, keep a neutral spine, and set your gaze forward.

5. 05

   Dip slightly by bending the knees, then drive through your legs to stand tall and unrack the bar.

6. 06

   Take 1–2 small steps back and set your stance.

7. 07

   Start the squat by sitting your hips back and down while your knees track in line with your toes. Keep your chest up—avoid tipping forward.

8. 08

   Lower until your thighs are about parallel to the floor (or as deep as you can with good form).

9. 09

   Press up by driving through your heels/midfoot, keeping your torso tight and back neutral.

10. 10

    Stand tall without locking out your knees, reset your breath/bracing, and repeat.