A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and core by performing a squatting motion with a barbell positioned on the upper back.
Position the barbell on your upper back, stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, keeping your chest up and knees in line with your toes. Return to standing by pushing through your heels.
Stand with barbell positioned on upper back, feet shoulder-width apart, chest up, and core engaged.
Return to the starting position with legs fully extended, maintaining proper posture and barbell position.
Keep your chest up, push your hips back, knees in line with toes, push through your heels, maintain neutral spine
Knees caving inward, rounding back, insufficient depth, poor bar placement, losing balance
Increase weight, perform pause squats, add tempo variations, try different bar positions, incorporate box squats.
Reduce weight, perform bodyweight squats first, use safety bars, focus on form over weight, try goblet squats.
Maintain proper form to avoid knee and back injury. Use a spotter when lifting heavy weights. Keep your core engaged throughout the movement. Stop if you experience pain in knees, hips, or lower back.