- Exercise that is a full compound movement, primarily targeting the Quads and Glutes. Puts significant stress on CNS, so it should be performed with attention to form with lower reps. - Setup: Set bar hooks so the bar is sitting slightly below shoulder height. Set safety rack slightly below depth of parallel squat to ensure the bat does not make contact with the bar. Stand underneath the bar, squeezing the traps and shoulder blades together to create a base or shelf for the bar to rest on. Grab the bar with an overhand grip shoulder width or slightly further apart. Stand up while lifting the bar and take 3 steps backwards. Place feet hip width apart, or wider as necessary. - Cues: “Tripod” Feet, when squatting you want force to be evenly dispersed across the feet (Do not rise off heels or the balls of the feet). Externally rotate the knees, ensuring that the knees are in-line with the foot during the entirety of the movement. - Movement: Brace: Take a deep inhale, providing a stable core protecting the spine. Descend in the squat by pushing hips back and bending at the knees, making sure the bar path is linear and above the midline of the foot. Control the weight slowly until the thighs are parallel with the floor. Pause. Contract to standing. Ideally breath is held during the entirety of the movement, but OK to exhale during ascending part of the squat. Repeat. - NOTE: Squat should be performed in flat soled shoes, barefoot, or in barefoot trainers. Cushioned shoes cause uneven force distribution, leading to a tendency to rise off the heels. Those with ankle mobility issues can perform the squat with elevated heels using small plates, or weightlifting shoes.