High-Bar Squat

The king of leg exercises. Works the quads, glutes, hamstrings, core and back. The third powerlifting lift.

Visual guide

Reference photo — start and end of the movement.

How to perform

1. 1.Bar across the traps.
2. 2.Feet shoulder-width apart, toes slightly out.
3. 3.Break at the hips and knees simultaneously.
4. 4.Descend until your thighs are parallel or below.
5. 5.Push the floor away, extending knees and hips.
6. 6.Knees track in line with the feet.

Common mistakes

• ●Knees caving inward
• ●Heels lifting off the floor
• ●Rounding the back
• ●Looking down
• ●Hips rising before the shoulders

Proper technique