Getting Fit From Scratch: Learning to Squat

Empty Bar Back Squat

This is the perfect way to prepare our hips, glutes, and legs for the back squats in today’s workout. Your emphasis should be on a good range of motion. If you’re having trouble reaching full depth with your hip crease below the top of your knee, you shouldn’t add any weight to the back squats today. Remember, we want to be strong through a full range of motion, not a partial one. To get the barbell to sit comfortably on your back, squeeze your shoulder blades together to create a shelf of muscle. With those blades together and the bar resting on that shelf, send your butt back and down until your thighs are parallel to the floor. Keep your weight in your heels and drive up to return to the start position.

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