How to do it
- Set the bar at about armpit height and step under it, resting it on the upper back, not the neck.
- Grip the bar firmly, stand up to unrack, and take two or three steps back.
- Stand with the feet about shoulder-width, toes turned out a little.
- Breathe in, brace, and sit down between the heels with the knees tracking over the toes.
- Go as deep as you can with a flat back, ideally thighs at least parallel to the floor.
- Drive up through the whole foot, keeping the chest up.
Common mistakes
- Knees caving in on the way up.
- Heels lifting off the floor.
- Cutting depth as the load rises.
- The hips shooting up first so it turns into a good morning.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Add load, or pause for 2 seconds at the bottom.
Easier: Goblet squat, which teaches the same pattern with less load.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Always set the safety arms; to bail, sit down and let the bar rest on them.
- Knees travelling past the toes is normal and safe when they track in line with the feet.
Swaps
Full gym: Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension