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Proper Form for Back Squat:
- Starting Position: Stand with your feet shoulder-width apart and position the barbell across your upper traps (high-bar) or slightly lower on your rear delts (low-bar). Grip the bar just outside shoulder width.
- Hand Placement: Keep wrists straight and elbows pointing slightly down and back to maintain bar stability.
- Engage Your Core: Brace your core, keep your chest up, and maintain a neutral spine.
- Squat Motion: Push your hips back and bend your knees to lower into a squat while keeping your weight on your heels and midfoot.
- Depth & Control: Lower until your thighs are at least parallel to the ground or deeper if mobility allows, keeping your back straight.
- Driving Up: Push through your heels and midfoot to return to the starting position, keeping your chest up.
Common Mistakes:
- Leaning Too Far Forward: Keep your torso upright to avoid excessive strain on the lower back.
- Letting Knees Cave In: Keep your knees aligned with your toes to prevent joint stress.
- Not Hitting Proper Depth: Squatting too shallow reduces muscle activation. Aim for at least parallel depth.
- Using Too Much Weight: Excessive weight can lead to poor form and loss of control. Start with manageable resistance.
- Lifting Heels Off the Ground: Keep your heels planted to maintain balance and power.
- Overarching or Rounding the Back: Maintain a neutral spine throughout the movement to avoid injury.
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Editor’s Note: The information and advice provided on Fit Kulture are intended for general informational purposes only. While we strive to deliver accurate, research-backed content, we are not medical professionals, and our content should not be considered a substitute for professional medical advice, diagnosis, or treatment.
Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
