Squats with Barbell

• Stand with your feet shoulder-width apart, toes slightly pointed out. Rest the barbell across your upper back on your trapezius muscles.

• Inhale and engage your core, tightening your abdominal muscles. Keep your chest up and back straight throughout the movement.

• Initiate the squat by pushing your hips back while bending your knees to lower down. Keep your weight in your heels as you descend.

• Lower until your thighs are parallel to the floor. Make sure your knees stay aligned over your feet and do not collapse inward.

• When you reach the bottom position, drive through your heels and midfoot to stand back up. Exhale as you return to the starting position.

• Keep the barbell balanced over your midfoot throughout the squat. If needed, widen your stance slightly to keep the bar positioned correctly.

• Squat down in a controlled motion and power back up. Avoid bouncing out of the bottom position.

• Perform squats in front of a mirror or record yourself to ensure you move through the proper range of motion with good form.

• Keep your core braced, chest lifted, and weight in your heels on each rep to effectively target your leg muscles.