Barbell Back Squat

The gold-standard strength builder — a bodyweight squat with the bar teaching you honesty.

Setup

1. Bar on upper traps (not your neck), hands just outside shoulders.
2. Step back, feet shoulder-width, toes slightly out.
3. Big breath, brace, squeeze the bar.

How To Do It

1. Sit down between your heels, knees tracking over toes.
2. Hit at least parallel with control.
3. Drive the whole foot through the floor to stand.
4. Re-brace every rep.

Breathing

Breathe and brace at the top; exhale through the sticking point.

Common Mistakes

• Good-morning squats (hips shooting back first) — chest and hips rise together.
• Depth-chasing with a rounding back — earn depth with mobility.
• No brace — the belt-tight breath is half the lift.

Programming It

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.