A compound strength exercise that targets the lower body through a controlled squatting movement with a barbell positioned on the upper back.
Position the barbell on your upper back, feet shoulder-width apart. Lower your body by bending at the knees and hips, keeping your chest up and knees in line with toes. Descend until thighs are parallel to ground, then drive back up to starting position.
Stand with feet shoulder-width apart, barbell positioned on upper back, chest up, and core engaged.
Return to the starting position with legs fully extended, maintaining the same barbell position and body alignment.
Keep your chest up, push knees out, sit back into your hips, drive through your heels, maintain neutral spine
Knees caving in, rounding back, not hitting proper depth, lifting heels, forward lean too much
Increase weight gradually, try pause squats, add chains or bands for variable resistance, perform front squats for variation.
Use lighter weight, perform bodyweight squats, use a safety bar, or perform box squats for depth control.
Always use a spotter when lifting heavy weights. Maintain proper form to avoid knee and back injury. Stop if you experience pain in knees, hips, or lower back. Ensure the barbell is properly positioned on your back.