Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Set the safety squat bar securely and stand in a narrow stance with the heels elevated on a stable wedge or plates.
- 02Brace the trunk, hold the handles, and keep the torso as upright as possible.
- 03Descend by allowing the knees to travel forward over the toes while the heels remain supported.
- 04Reach a controlled depth with the knees aligned and weight centered over the midfoot.
- 05Drive evenly through both feet to stand tall without bouncing out of the bottom.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan