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🏋️BarbellNearMe

How to Squat Properly

Master the king of all exercises

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Setup Checklist

🎯 Step-by-Step Setup

  1. Position bar on upper back (traps), not on neck
  2. Grip slightly wider than shoulder width
  3. Feet shoulder-width apart, toes slightly out (15-30°)
  4. Brace core, squeeze glutes
  5. Take a big breath and hold it
  6. Push knees out as you descend
  7. Keep chest up, eyes forward
  8. Descend until hips pass knees (or full depth)
  9. Drive up through mid-foot
  10. Reset breath at top

Common Mistakes

❌ Knees Caving In

Push knees out actively. Weak glutes? Add hip abductor exercises.

❌ Heels Rising

Push through mid-foot. Work ankle mobility.

❌ Rounding Lower Back

Brace harder. Chest up. Don't let ego dictate load.

❌ Bar Forward

Center over mid-foot. Keeps balance centered.

Programming

📊 Rep Ranges by Goal

  • • Strength: 3-5 sets of 3-6 reps (85%+ 1RM)
  • • Hypertrophy: 3-4 sets of 8-12 reps (65-80% 1RM)
  • • Endurance: 2-3 sets of 15+ reps (<65% 1RM)

Squat More, Lift More

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