How to Do Barbell Back Squat

Form Cues

1. 1

   Bar on upper traps, squat to parallel or below, drive knees out

2. 2

   Chest up throughout

3. 3

   Brace your core and take a deep breath before descending — don't lose that tightness at the bottom

4. 4

   Keep the bar path vertical over mid-foot for the entire rep

Common Mistakes

• ●

  Heels rising off the floor — indicates ankle mobility issue, use heel elevation until mobility improves

• ●

  Knees caving inward (valgus collapse) — actively push knees out in line with your toes, especially coming out of the hole

• ●

  Cutting depth short to move more weight — partial reps build partial strength; hit parallel or below before adding load