Strength Training Basics - Barbell Squat

March 10, 2026

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Before beginning the barbell squat, you want to ensure that the bar is racked at the appropriate position, just about shoulder height. Take a just wider than shoulder grip width on the bar. Stand underneath it and place the bar on your upper back. Stand it up and walk backwards, making your feet shoulder width apart or slightly wider. Take a deep breath before starting the movement and push your hips back and break at the knees, squatting down as far as you comfortably can, trying to get your thighs to at least parallel. The weight should be in the middle of your foot, not in your heels or your toes. And you want to push up through the midfoot to straighten your legs to finish the movement. When you're done, walk forward safely, rack the weight, and complete the exercise.

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