How to perform a perfect squat?
Place the bar behind the neck across the muscles on top of the shoulder blades. Stand with a neutral spine. Bring feet shoulder-width apart. Start to descent with the hips back, the upper body is allowed to move forward as this is needed to keep balance.
Keep the weight centred over the mid foot and heels. Bend the knees till approximately 90 degree fl exion of the knees.
Return to the standing position, don’t lock the knees at the top of the movement. Make sure the knees stay centred above the ankles during the exercise.
Note: when the placement of the bar is painful you might try a wrapped towel around the bar or use isolation foam padding.
Download free leg exercise sheet: