Squat
- Reps
- 6–10
- Kit
- Barbell and rack
How to do it
- 1
Set the bar across your upper back in the rack, grip it firmly, stand tall, and place your feet about shoulder-width apart. Breathe in and settle into the starting position.
- 2
Breathe out as you bend your knees and hips to lower, then push through both feet to stand tall.
- 3
Breathe in as you lower into the next squat with your knees tracking over your toes.
- 4
Breathe out as you steady the weight and prepare for the next controlled rep.
Where you should feel it: Your thighs and glutes.
What your coach says mid-set
- “Push through your whole foot to stand”
- “Knees travel out over your toes”
- “Chest stays up as you lower”
Common mistakes
Chest dropping forward at the bottom
Keep your chest up and only go as low as you can hold that.
Knees caving inward
Push your knees out so they follow your toes.
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