Legs
Squats
The foundational movement for building lower-body power and total-body stability.
How to perform.
Follow the sequence — setup is half the lift.
Step under the barbell and rest it across your upper trapezius muscles while gripping the bar firmly with both hands.
Unrack the weight by extending your legs and take two small steps back to establish a shoulder-width stance with toes slightly pointed out.
Inhale and brace your core as you lower your hips by bending at the knees and sitting back until your thighs are parallel to the floor.
Keep your chest upright and maintain a neutral spine throughout the descent to ensure proper weight distribution.
Drive through your mid-foot to extend your hips and knees until you return to the initial standing position.
Exhale at the top of the movement and reset your breath before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the ascent
- Rounding the lower back under heavy load
- Lifting the heels off the floor while descending
- Stopping well above parallel depth
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.