‹ All exercises Master Trainer 101

Squat · Lower Body

Back Squat

Coaching cues

Bar racked on traps, feet shoulder-width, slight toe-out
Brace core, descend by sitting back & down
Knees track over middle of foot; chest tall
Drive through whole foot; full hip & knee extension

▷ Watch proper form

Common faults 4

Knee valgus (knees cave in)

Knees collapse inward toward midline, especially out of the hole.

Overactive muscles

Adductor complexTFLVastus lateralisBiceps femoris (short head)

Corrective work

Foam RollAdductors↗Foam RollTFL↗Foam RollLateral quadriceps↗StretchButterfly adductor stretch↗Stretch90/90 hip stretch↗

Excessive forward lean

Torso pitches forward as the bar travels; hips rise faster than chest.

Overactive muscles

SoleusGastrocnemiusHip flexor complexAbdominal complex

Corrective work

Foam RollCalves (gastroc & soleus)↗StretchStanding calf stretch (knee bent + straight)↗StretchKneeling hip flexor stretch↗

Heels rise off the floor

Weight shifts forward onto toes during descent or drive.

Overactive muscles

SoleusGastrocnemius

Corrective work

Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗StretchWall calf stretch — gastroc (knee straight)↗

Lumbar hyperextension or butt wink

Lower back over-arches at top OR pelvis tucks under at the bottom.

Overactive muscles

Hip flexorsErector spinaeHamstrings (for butt wink)

Corrective work

Foam RollTFL & hip flexors↗Foam RollHamstrings↗StretchHalf-kneeling hip flexor stretch↗StretchSupine hamstring stretch with strap↗

More Squat movements

Bulgarian Split Squat