Do You Have a Perfect Squat?

Jeff Nippard

exercises

• barbell squat

notes

1. bar placement
   • high bar:
     • on upper traps
     • more quads
   • low bar:
     • down 2-3 inches
     • more glutes and low back
2. efficient walkout
   • not too many steps
   • one to clear rack, one to match other foot, one adjustment step
3. stance width
   • narrow and wide both work
   • just outside shoulder width with slightly flared toes for most
4. depth
   • try to break parallel
   • a little short won’t kill gains
   • powerlifting: hip crease beneath knee joint
5. bar path
   • ideally straight up and down
   • centered over middle of foot
   • keep in balance