Back to Exercises
Intermediate
Beginner Barbell Squat
Building squat foundation and learning proper form
legsBarbellSquat Rack
Instructions
- 1Set bar at upper chest height in rack
- 2Step under bar and position comfortably on upper traps
- 3Grip bar slightly wider than shoulders with thumbs around
- 4Stand up to unrack and take small step back
- 5Set feet shoulder-width with toes slightly pointed out
- 6Take deep breath and brace core like someone will punch you
- 7Sit back and down like sitting in a chair
- 8Go as low as comfortable while maintaining form
- 9Drive through heels to return to starting position
Coaching Cues
- Keep chest up like proud posture
- Push knees out toward your pinky toes
- Imagine spreading the floor with your feet
- Drive your hips up and forward together
- Keep head neutral, eyes looking slightly forward
Common Mistakes
Knees caving inward
Fix: Place mini band around knees, actively push outward
Rounding lower back
Fix: Practice with goblet squats first, maintain core brace
Heels lifting off floor
Fix: Try with small heel elevation, improve ankle mobility
Leaning too far forward
Fix: Sit back more, keep torso more upright
Breathing
Big breath in, hold, exhale at the very top
Recommended Reps
3-4 sets of 8-12 reps for learning
Safety Notes
- • Start with just the bar to learn movement
- • Use safety pins set just below your lowest point
- • Film yourself to check form
- • Never ego lift - form first
