The PERFECT Squat (5 Steps)

4 Mar 2023

Watch on YouTube

A short instructional video titled "The PERFECT Squat (5 Steps)" that gives a five-step, practical walkthrough for performing barbell back squats to maximize quad and glute development while maintaining safe form. Steps cover bar placement and grip, setup (pelvis and foot positioning), lat activation and breathing/bracing, descent mechanics and depth guidance (aiming for at least near-parallel), and a brief pause-and-drive finish. Includes a troubleshooting tip to elevate the heels if forward lean, heel lift, or lower-back rounding occurs.

Squats are a great exercise to build nicer quads and glutes, but only if you do them right. Step 1 Place the bar in the meat of your traps and increase back tightness by gripping it as narrow as possible. Step 2 Walk the bar out, then level your pelvis and screw your feet into the ground. Step 3 Activate your lats by tucking your elbows under the bar and pulling it down as if you were trying to bend it. Take a deep 360 breath in through your nose and brace as if you just coughed really hard. Step 4 Squat down by dropping your butt between your heels heels and pushing your knees out in the same direction as your toes. For the most growth. Squat down to at least close to parallel, but if your upper body falls forward, heels come off the ground or lower back round successively. Try elevating your heels and see if that helps. Step 5 pause for half a second at the bottom, then push the floor away while driving your traps up against the bar. Congrats. You've just done the perfect squat.