Barbell Squat
- Place a neck pad or neck cradle at the center point of a barbell positioned at shoulder height on a rack. Stand upright in front of the barbell so that it is resting across your shoulders and behind your neck. Your feet should be hip-width apart and your toes at a natural turn-out.
- From the starting position, slowly lower down toward a fully squatted position, pulling your weight down through your leg muscles as you descend (as if there is a chair to sit on behind you)
- Keep your weight balanced between the balls of your feet and your heels as you go down.
- Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Your back should maintain a natural arch.
- When your thighs are parallel to the floor, you will have reached the full depth of the squat.
- Reverse motion and drive up through your feet to return to the starting position.
- Do a total of 12 repetitions to complete one set.
