Back Squat

Setup: Place the barbell across the upper back. Stand with feet shoulder-width apart, chest up, and core braced.

Movement: Push hips back and down while bending the knees. Lower until the hip crease is below the knees, then drive through the heels to stand up.

Standards:

• Hip crease below knee at the bottom
• Full hip and knee extension at the top
• Bar remains over the mid-foot

Focus Points: Keep knees tracking over toes, maintain a neutral spine, and brace the core throughout.