How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Back Squat
High or low bar. We pick one and progress it. Depth is a standard, not a mood.
Quads · Glutes · Core · Barbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To Squat
Alan Thrall · Untamed Strength
How to handle weight
3–8 reps. First working set should not be a grind. If depth shortens as the set goes, you went too heavy — strip a plate, keep the standard.
Usual programming
3–5 × 3–8.
Caution
Brace before you sit. Depth you can own. Heels down. Dump the bar backward if you fail a high-bar; walk it forward into the pins on a low-bar. No good-morning squats.
Setup
Bar on the back, brace, sit between the hips, knees track, stand.
Cues
- Brace before you sit
- Knees over toes is allowed
- Chest and hips rise together
Common mistakes
- Good-morning squat
- Heels lifting
- Cutting high
Home swap
Goblet squat
