Step 1

Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar, placing both hands on the bar in an overhand grip (palms facing away from your body) inline with your shoulders. Bring your elbows forward and elevate them to approximately shoulder height so that the barbell is resting across the front of your shoulders. Stand up tall and release the barbell from the squat rack. Take a small step backwards and plant both feet on the floor further than shoulder-width apart, and point your toes out slightly. This is your starting position.

Step 2

Inhale and brace your core. Bend at both the hips and knees, until your upper legs are parallel with the floor. Ensure that your elbows remain elevated to keep your torso upright, keep your glutes engaged to ensure your knees are aligned with your toes. Exhale and push through your heels to extend your legs to return to the starting position. You should feel the weight going through your glutes and quads. Repeat for the specified number of repetitions or time before returning the bar to a secure position on the squat rack.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Upper Legs
Gym-based equipment

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.