- From rack with barbell upper chest height, position barbell
on back of shoulders and grasp bar to sides. Dismount bar from
- Squat down by bending hips back while allowing knees to bend
forward, keeping back straight and knees pointed same direction
as feet. Descend until knees and hips are fully bent. 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.
flexibility is important for both execution and safety in this
movement. See Full
Squat Flexibility. Certain knee and low back problems may
be aggravated by this exercise. See Full
Squat Analysis and Deep
Squat Test. See spotting
technique and spotting