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Barbell Back Squat Neutral Medium Stance

  • Beginner
  • Quadriceps · Hamstrings · Glutes

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Setup instructions

1) Stand tall in front of bar racked on squat rack.
Ensure bar set at around just below shoulder height
Keep the chest up, core and glutes tight.

2) Duck under the bar & hold with an overhand grip just sloghtly outside the shoulders.
Place the bar on the meaty part of the traps, not on the boney part of the neck.
Tuck the elbows under and point them towards the floor

Perform instructions

1) Tighten the bar into your traps like you trying to bend it over your shoulders.
Take a deep breath in and tighten the core muscles.
Slowly bend your legs and lower yourself into a squat position.
Keep the chest up, back flat and head neutral.

2) Lower your legs until they’re at least parallel or more to the floor.
You are aiming to get the hip crease to knee height

3) Pause for a second at the bottom. Press into the heels and drive back to the starting position.

4) Repeat for required reps then re-rack the bar slowly and safely

Anatomy