Strength
Squat
The squat builds legs and trunk. Clean depth and a neutral spine beat ego loading every time.
Setup
- Feet about shoulder-width, toes slightly out.
- Bar high on traps or slightly lower — pick one style and stick to it.
- Chest up, eyes forward, brace your core.
Execution
- Bend hips and knees together — sit back like toward a chair.
- Knees track over toes without collapsing inward.
- Depth: thighs at least parallel when mobility allows.
- Drive through mid-foot/heels to stand.
Common mistakes
- Rounding the lower back at the bottom
- Heels lifting
- Knees caving in
- Only folding the torso instead of sitting the hips
Progressions
- Box or goblet squat until depth is reliable
- Slow eccentrics (3 seconds down)
- Add reps before adding load