*This much wider stance emphasizes the inner thighs, hamstrings, and glutes.

• Lift the barbell off the rack by getting completely under the bar, placing it along your upper back, pushing up with your legs, then stepping back.
• The bar should be on your upper back, not your neck. Play around with how wide you want your hands on the bar to see what’s most comfortable for you.
• Your feet should be wide, well beyond shoulder-width. Toes pointed outwards at about a 45-degree angle.
• When going down on a squat, be sure to keep everything tight, including your core.
• Your hips should move back first, then your knees.
• As you’re going down, push your knees out. Do not let them cave in towards each other.
• Your back remains in a neutral position throughout the exercise.
• Descend until your hips are slightly below your knees. The hip joint should be in line with you knee joint.
• Push hard through your heels to come back up to the starting position.