Unrack the barbell and stand up straight for a few seconds as you get ready for the initial squat. Your feet should be a bit wider than shoulder width apart with your toes slightly pointing out. This is your starting position.
Lower yourself only half way down while keeping your back straight and head straight as if looking into the horizon. After, lift the weight back up to the starting position and repeat the entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times; your butt should be sticking out as well
Don't load the barbell too heavy on your first set; do at least ONE warm-up set
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a great exercise for the legs. However, we must note that for beginners it's best to do squats on the Smith machine for the first few months.
Any kind of squat can be considered as an all-in-one type of exercises for the legs, and this exercise is no different. It will hit all of the leg muscles very well with the exception of the glutes. Glutes are targeted with deep squats. The way this movement is executed will allow for a reduced effect on the glutes.
