A Typical Session
28 Min
Warm-up
5m
Main Set
18m
Finisher
5m
10 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
A compound movement that builds overall leg strength and enhances lower body tone.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
90s
How to Perform
- 1.Stand with your feet shoulder-width apart and the barbell resting on your upper back.
- 2.Brace your core and slowly lower your hips back and down.
- 3.Descend until your thighs are parallel to the ground.
- 4.Drive through your heels to return to standing position.
Pro Tips
- •Keep your chest up and back straight.
- •Engage your glutes and push through heels.
- •Avoid letting knees cave inward.
Equipment
Barbell · Rack
Safety
Warm up before loading heavy. Use a spotter for safety.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.