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How to do Full Squat:

• Step 1: Set the bar on a rack; it should be just above shoulder height. Once the correct height has been selected and the bar is loaded, step under the bar. Position it on the back of the shoulders, just below the neck.
• Step 2: Grab the bar with both hands and lift it off the rack. Push with your legs and straighten your torso while doing so.
• Step 3: Step away from the rack. Keep your legs shoulder-width apart and your toes pointed out slightly. Keep your head up and your back straight while doing so. This is the starting position for the exercise.
• Step 4: Start the exercise by slowly bending your knees and sitting back with your hips. Keep your back straight and your head up throughout. Continue to lower the bar until your hamstrings reach your calves. Inhale while performing this movement.
• Step 5: Raise the bar by pushing the floor with your heel or the middle of your foot. Straighten your legs and extend your hips to move back into the starting position. Exhale while performing this movement.
• Step 6: Repeat for the desired number of repetitions.

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Details

full squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, lower back, glutes and hamstrings ...more