squat Pattern
Barbell Back Squat
Primary Targetquads
Equipmentgym
SETUP & EXECUTION
Initial Phase
- 01Bar rests on upper traps/shoulders.
- 02Feet shoulder-width, toes slightly out.
- 03Deep breath into belly to brace.
Movement Phase
- Simultaneously break at hips and knees.
- Descend until thighs break parallel.
- Drive up through the mid-foot.
Form Deviation Analysis
- ×Knees caving in (Valgus).
- ×Heels lifting off floor.
- ×Chest collapsing forward.
Safety Protocols
Contraindicationsknee pain, back pain