Squat

Stand with your feet shoulder-width apart, toes pointing slightly outwards. Place a barbell on your upper back, resting it on your traps, not on your neck.

1. Take a deep breath, brace your core, and initiate the movement by hinging at your hips and then bending your knees.
2. Lower yourself until your hips are at least parallel to your knees, keeping your chest up and back straight.
3. Drive through your entire foot to stand back up, exhaling as you ascend.
4. Stand up straight, fully extending your hips and knees to complete the repetition.

• Keep your chest up.
• Maintain a neutral spine.
• Knees should track in line with your feet.
• Drive through your heels and mid-foot.

• Letting your knees cave inwards.
• Rounding your lower back (butt wink).
• Leaning too far forward.
• Not squatting deep enough.