Low Bar Squat

Rest the bar lower across the back of your shoulders and stand slightly wider than shoulder-width. Brace the bar firmly with your entire back so it feels fixed to your body.

Send your hips back while bending your knees together as you lower. Your torso will lean a little more than in a high-bar squat, but keep your back from rounding.

Drive through the middle of your foot and heels to rise. Keep your lower body and torso moving together instead of letting your hips shoot up first.

Make sure the work is concentrated in your glutes and hamstrings. If only your quads fatigue, sit your hips farther back as you lower.

If the bar rests only on your wrists or arms, heavier weight can make your wrists hurt. Do not hold it up with your hands; squeeze your back into a shelf and keep your knees tracking out.

Take a deep breath and brace your abs before lowering, then exhale slowly as you rise. Do not release your breath too quickly so your back stays stable at the bottom.

With the right foot position and stance width, the bar should move almost vertically over the middle of your foot. Find your position on the first rep, then repeat every rep with the same setup.