The heaviest lower-body lift most people will ever do, and the fastest route to leg size.
How To
Set the bar across your upper traps or rear delts and grip it as narrowly as comfort allows.
Unrack, take two steps back and set your feet just outside shoulder width, toes slightly out.
Take a deep breath into your belly, brace, and sit down between your hips.
Descend until your hip crease passes your knee, then drive up through your whole foot.
Watch Out
Push your knees out over your toes as you stand — usually a bracing issue, not weakness.
That turns a squat into a good morning. Slow the descent and lead with the chest.
Hold your breath through the hardest third of the rep, then exhale.
Coaching
Always squat in a rack with the safety pins set just below your bottom position.
Film a set from the side every few weeks — depth drifts without you noticing.
If mobility limits depth, start with goblet squats and earn the bar.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Quads / Glutes · Dumbbell
Quads · Machine
Glutes · Barbell