Description
Free-weight squat to develop leg strength and muscle mass.
01 · Setup
Set up the movement
- Keep your feet stable, chest open and trunk braced.
- Point your knees toward your toes.
- Keep your back neutral and gaze fixed.
02 · Execution
Perform the rep
- Lower while controlling your hips and knees together.
- Reach a depth you can control without losing posture.
- Rise by pushing into the floor along a stable path.
Technique cue
Controlled descent, neutral back and aligned knees.
Common mistakes- rounding the back
- letting the knees collapse inward
- lifting the heels
- bouncing at the bottom
Safety notes
Risks of poor execution
- Under free weights, a rounded back can heavily overload the lumbar spine.
- An excessive, uncontrolled load can cause you to fall under the bar and sustain a serious injury.
- Repeated poor execution increases the risk of injury to the knees, hips and lumbar discs.