EXERCISE · BARBELL
Squat
Stance width and depth shift what the movement emphasizes. Narrower stances load your quads more, wider stances bring in more glutes and hamstrings. Start shoulder-width or wider depending on what you're training for, toes forward or angled 5-15 degrees—whatever feels stable for your hip anatomy. Position the bar across your upper back, not your neck. Brace by taking a big breath. Descend by bending your hips and knees together, not one then the other. Your knees should track over your toes without caving inward. Go as deep as you can while keeping your spine neutral and your feet planted—usually hip crease at or below knee level, but it depends on your proportions and mobility. At the bottom, drive upward through your whole foot, keeping the bar over your midline. Push your hips and knees up together. The most common error is hips rising faster than your chest, which turns the squat into something else.