With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet wide, pointing outward 45° to 30°. Disengage bar by rotating bar back.
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
- Dumbbell Squat
- Barbell Squat
- Smith Squat