How to Perform

Set up: Position the barbell on the squat rack at roughly mid-chest height. Step under the bar and place it across your upper traps (high bar) or rear delts (low bar).
Unrack: Squeeze your shoulder blades together, brace your core, and lift the bar off the rack. Take 2-3 steps back.
Descend: Push your hips back and bend your knees simultaneously. Keep your chest up and your knees tracking over your toes. Descend until your hip crease is below your knee (parallel or below).
Ascend: Drive through your whole foot, pushing the floor away. Keep your chest up and maintain your brace throughout the movement.
Lockout: Stand fully upright, squeezing your glutes at the top.

Common Mistakes

Knees caving inward — actively push your knees out in line with your toes
Rounding the lower back — brace your core hard before each rep
Rising onto toes — keep your weight distributed across your whole foot
Not hitting depth — if mobility is an issue, work on ankle and hip flexibility

Equipment	Why You Need It	Our Pick	Review
Lifting Belt	Increases intra-abdominal pressure for heavier squats	Gymreapers Lever Belt	Read Review
Lifting Shoes	Raised heel improves ankle mobility and upright posture	adidas Powerlift 5	Read Review
Knee Sleeves	Joint warmth, compression, and rebound out of the hole	SBD Knee Sleeves	Read Review