Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Set the bar at chest height in the rack and rest it on your traps, never on your neck bones.
Grip the bar tight, unrack it, and step back two paces with feet shoulder-width apart.
Take a deep breath, brace your core, and turn your toes out slightly.
Descend by bending the hips and knees together until your thighs are at least parallel.
Keep your chest open and let your knees track over your toes.
Drive the floor away through your whole foot until you stand tall, exhaling at the top.
Knees caving inward on the way up.
Heels lifting because of stiff ankles.
Rounding the lower back at the bottom.
Hips shooting up first so the torso folds forward.
Wear flat-soled or lifting shoes, not cushioned running shoes.
Always set the safety bars when you train alone.
Add no more than 2.5 kg per week so your technique stays clean.
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