From the squat rack, set the barbell just below your chest and ensure the safety pins are positioned just below the bottom of your squat. You can test this by performing a bodyweight squat and pausing at the bottom of the movement to see where the safety pins should go. To unrack the barbell, position yourself so that your feet are directly underneath the bar and squat down slightly to get your elbows under the bar. Allow the bar to rest in the crook of your elbow before crossing your arms over and bringing each hand towards the opposing shoulder. Extend your legs and stand tall before taking 3 steps back out of the rack. Adopt your squat stance by finding a foot positioning that feels comfortable for you. Some may prefer taking a wider stance, while others may be better suited to a narrower stance. Once you’ve found your foot position, slightly externally rotate your feet so that the toes are pointing outwards. Engage your core and begin to squat down by pushing your hips back while simultaneously bending at the knee, making sure to keep your chest raised. As you bend down, push your knees outwards so they do not cave. Squat down until your thighs are parallel to the floor, or just below. Reverse the movement by pushing the ground away through both feet. Make sure to drive through the whole of each foot and not just the heel. As you return to standing, make sure keep a soft bend in the knees. Lightly squeeze the glutes but avoid pushing your hips too far forward.

Upper Back, Mid Back, Core - Transverse Abdominis, Quads, Glutes, Adductors

Squat