Squat Basics: Master the Most Important Exercise

• Stand with feet a about shoulder-width apart, toes facing front.
• Engage your core, hinge at the hips.
• Drive the hips back, bend at the knees and ankles, and press your knees slightly open as you...
• Sit down into a squat position, keeping your heels and toes on the ground, chest up, and shoulders back. (Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.)
• Press into your heels, engage your glutes, and straighten your legs to lift back to a standing position.

The barbell position on your back is the biggest difference between the low- and high-bar squats. The high bar sits on top of your shoulders around the bottom of your neck, and the low barbell position sits across your shoulder blades. It’s a matter of personal preference, each with pros and cons. 

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