Description
Free squat to develop leg strength and mass.
01 · Setup
Set up the movement
- Feet stable, chest open, torso covered.
- Knees pointing towards the toes.
- Keep your back neutral and your gaze fixed.
02 · Execution
Perform the rep
- Go down controlling your hips and knees together.
- Reach a depth you control without losing posture.
- Go back up by pushing the ground with a stable trajectory.
Technique cue
Controlled descent, neutral back, knees in line.
Common mistakes- rounded back
- knees coming in
- heels coming off
- bounce down
Safety notes
Risks of poor execution
- Under free load, a rounded back can significantly overload the lumbar spine.
- Too heavy a load that is not controlled can lead to a fall under the bar and serious injury.
- Repeated poor performance increases the risk of injury to the knees, hips and lumbar discs.