Target Area: Lower Body
Equipment: Barbell, Squat Rack, Weight Collars, Weight Plates
- Position the bar in the squat rack or cage so that it is approximately level with your upper back. Position the bar in either high or low bar position. Position your feet directly under the bar and extend your knees, allowing the barbell to be freed from the rack. Step directly backwards one foot at a time, then reposition your feet to approximately shoulder width apart with your toes pointing slightly outwards.
- Grip the bar firmly against your back and hinge at your hips, causing your waist to travel behind your heels and your upper body to travel over your toes.
- Bend at your hips and knees, allowing your body to lower towards the ground.
- Pause briefly at the bottom of the movement and then drive your heels into the floor and stand up by straightening your knees and locking your hips at the top of the movement.
Increase the weight on the bar or number of repetitions.
Master a Barbell Back Squat first.