The Back Squat is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It is a fundamental exercise in strength training and is often performed with a barbell on the upper back.

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Here's how to perform the Back Squat:

1. Start by setting up a barbell in a squat rack at an appropriate height. The barbell should be positioned at the level of your upper traps, slightly below the base of your neck.
2. Approach the bar and stand with your feet slightly wider than shoulder-width apart. Position your feet with toes pointing slightly outward.
3. Bend your knees and reach forward to grip the barbell with both hands, placing your hands slightly wider than shoulder-width apart. Ensure your grip is secure and comfortable.
4. Step back from the rack and position yourself with the barbell resting on your upper back, across your traps and rear shoulders. Keep your chest lifted, and your core engaged.
5. Take a deep breath and brace your core. This helps stabilize your spine and provides a solid base of support.
6. Begin the descent by bending your knees and pushing your hips back, as if sitting back into a chair. Keep your chest up and maintain a neutral spine throughout the movement.
7. Lower yourself down until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Aim for a range of motion that is comfortable for you, based on your flexibility and strength.
8. Pause briefly at the bottom of the squat, maintaining tension in your muscles.
9. Drive through your heels and extend your hips and knees simultaneously to initiate the ascent. Focus on pushing the floor away from you.
10. Keep your chest up, maintain proper alignment, and avoid rounding your back as you stand up.
11. Exhale as you return to the starting position, standing tall with your knees and hips fully extended.
12. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

Tips for performing the Back Squat:

• Start with a weight that allows you to maintain proper form and control. Gradually increase the weight as you become more comfortable and stronger.
• Engage your core and maintain a neutral spine throughout the exercise.
• Keep your chest lifted and your gaze forward. Avoid looking down or letting your upper back round.
• Focus on pushing through your heels to maintain balance and engage the posterior chain (hamstrings and glutes).
• Keep your knees in line with your toes, and avoid letting them cave inward.
• Control the descent and ascent of the squat, avoiding any sudden or jerky movements.
• Use a spotter or safety bars when lifting heavy weights to ensure safety.
• If you're new to the back squat or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
• Listen to your body and stop immediately if you experience any pain or discomfort. Proper form and technique are crucial for safe and effective execution of the exercise.

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