- From rack with barbell at upper chest height, position bar
low on back of shoulders. Grasp barbell to sides. Dismount bar
from rack and stand with wide stance.
- 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 hips and knees until legs are straight. Return
- 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.
At bottom of squat, crease at hips must be lower than top of
knee cap. Also see: