Barbell Back Squat

01 / Set up

Build the position.

1. Set the bar in a rack height that lets you unrack without reaching or rising onto the toes, then confirm the safeties and walkout lane.
2. Place the bar on the upper back position you can hold comfortably, set the feet, and rehearse the empty-bar path before adding plates.

02 / Execute

Do the work.

1. Unrack with a small, deliberate step pattern and establish the stance, breathing, and stop point before the first repetition.
2. Lower through the range you can control while the feet stay planted and the bar remains over the middle of the working base.
3. Stand by pushing the floor away, then return the bar to the rack only after the set is complete and the hooks are clearly aligned.

03 / Troubleshoot

Common ways it drifts.

• Adding plates before the empty-bar walkout, depth, and rack return are repeatable
• Chasing a lower position after the feet or trunk have already changed
• Turning the rack return into a blind step instead of a separate controlled task