Instructions

Equipment Needed:

• Squat rack
• Barbell
• Weight plates
• Weightlifting belt (optional)

Instructions:

1. Rack Setup:

   • Start by setting the barbell on a squat rack at a height that allows you to unrack it comfortably. Ensure the bar is loaded with an appropriate weight.

2. Positioning:

   • Approach the bar, position yourself under it, and stand with your feet shoulder-width apart. Your toes should be slightly turned outward.

3. Unrack the Bar:

   • Lift the bar off the rack by straightening your hips and knees. Step back a few steps to clear the rack.

4. Brace Your Core:

   • Engage your core muscles to stabilize your spine and protect your lower back.

5. Squat Descent:

   • Inhale and initiate the squat by bending your hips and knees simultaneously. Lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the ground or go deeper for a full squat.

6. Proper Squat Depth:

   • The depth of your squat can vary depending on your flexibility and goals. A full squat goes below parallel, while a parallel squat has your thighs parallel to the ground.

7. Maintain Form:

   • Keep your chest up and your back straight during the descent. Your spine should be in a neutral position.

8. Squat Ascent:

   • Exhale and push through your heels to stand back up, straightening your hips and knees.

9. Foot Position:

   • Your feet should remain flat on the ground throughout the movement. Do not lift your heels.

10. Re-Rack the Bar:

• After completing your set, carefully walk back to the rack, align the bar with the hooks, and gently rack it.