How to Do the Perfect Barbell Squat (Complete Guide)

Perfect Barbell Squat Technique

The barbell squat is a compound exercise that requires proper form and control to safely load the lower body with heavy weight. Ensure optimal alignment and breathing patterns for maximum effectiveness and injury prevention.

Step-by-Step Form Guide

1.Setup Position: Position the barbell across the upper traps (not the neck) with feet shoulder-width apart.
2.Lift Off: Engage your core, stand up straight, and step back into your squat stance.
3.Descent: Bend your knees and lower your hips, keeping your chest up and back straight. Aim for your thighs to be parallel to the floor.
4.Ascent: Push through your heels to drive your body upward, extending your hips and knees simultaneously.
5.Breathing: Inhale as you descend, exhale forcefully as you ascend.6.Safe Finish: Stand tall with your hips fully extended and the barbell resting in position.

Common Mistakes to Avoid

1.Letting the knees cave in or out during the squat.
2.Rounding the lower back at the bottom of the squat.
3.Lifting with the back rather than the legs.
4.Not keeping the chest up or allowing the torso to lean forward excessively.
5.Failing to drive through the heels, causing an imbalance in force distribution.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Ensure proper knee alignment and tracking.
2.Maintain a neutral spine to prevent back injury.
3.Guide you through proper squat depth for optimal muscle activation.
4.Improve breathing techniques to support intra-abdominal pressure.
5.Assist with load management to prevent overloading or underloading.

Perfect Barbell Squat Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching