BARBELL BACK SQUAT (L1)

PRIMARY MUSCLE GROUP: QUADS, GLUTES,

HAMSTRING

SECONDARY MUSCLE GROUP: LOWER BACK.

CORE, TRAPS
 GYM EQUIPMENT: SQUAT RACK, BARBELL

STEPS
1. Position the barbell supported on top of the traps.
The chest should be upright with the head facing
forward.

2. Adopt a hip-width stance with the feet turned out

as needed.
3. Keep your torso tight. Engage your core (bring
your belly button back to your spine)

4. Squat down by flexing the knees. Refrain from

moving the hips back (sitting backward) as much
as possible. This requires the knees to travel
forward. Ensure that they stay align with the feet.
The goal is to keep the torso as upright as
possible.

5. Continue all the way down, keeping the weight on

the front of the heel. The moment the upper legs
come in contact with the lower legs, reverse the
motion. Drive the weight upward and flex your
glutes.
 GOOD POINTERS:
 AVOID THESE MISTAKES: