Step 1

Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Securely rest the bar against your back, slightly below your shoulders, stand up tall and release the barbell from the squat rack. Draw your elbows in, maintaining a proud chest and drawing your shoulder blades down and back. Take a small step away and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

Step 3

Exhale. Push through the heels of your feet and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.

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Upper Legs
Glutes
Intermediate
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Strength

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