Barbell Squat

Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck; trapezius) across it. Hold on to the bar using both arms at equal distance at each side and lift it off the rack. Step away from the rack and position your legs using a shoulder width stance with the toes slightly pointed out. Keep your head up at all times while maintaining a straight back. Inhale and Begin to slowly lower the bar by bending the knees as you maintain straight posture with your head up. Descend down until your thighs are parallel to the floor or until your back and shin alignment breaks past a parallel plane. Note: The front of your knees should make an imaginary straight line with your toes. Maintain the weight through your heels and core engaged throughout the range of motion. Exhale and extend your legs back to the starting position without locking out your knees at the top and repeat.