Duration required
Focus Area required
 s rest


Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Secondary Muscles:
Abs, Lats, Traps
Muscle diagram with the following muscles highlighted Quads, Glutes, Hamstrings, Lower Back, Abs, Lats, Traps

Similar Exercises

Stand at roughly shoulder width with your feet pointing slightly outwards with the bar over the mid foot. Hinge at the hips and bend your knees slightly to lower yourself. Grip the bar with both hands using an overhand grip at slightly wider than shoulder width.

With your arms fully extended, start by driving through the heels to extend the knees. Then push the hips forward and squeeze your glutes to stand straight. Then in a controlled manner lower the bar back down by hinging the hips and bending the knees to the start position. Keep the bar path close to your body as you stand straight. Tense your core and maintain square shoulders to keep a straight back throughout. Repeat for the desired amount of repetitions.

Avoid rounding your back or hyperextending when straightening the hips.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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