Empty Bar Squat

The empty bar squat is a light squat done with little to no weight. It trains the basic squat pattern through your hips, knees, and ankles, and works well as a warm-up or cool-down drill.

Stand with your feet about shoulder-width apart and your toes turned slightly outward. If you have a bar, rest it across your upper back with your hands just outside your shoulders. If not, keep your hands at your sides, in front of your chest, or wherever you feel balanced. Set your eyes forward and keep your chest up.

Push your hips back and bend your knees at the same time. Lower until your hips drop below your knees, or only as low as you can while staying upright. Keep your heels down and your knees tracking over your toes. Drive through your whole foot to stand tall, finishing with your hips under your shoulders.

Take a breath in at the top, brace your belly, then exhale as you stand. To make it easier, squat to a higher box or bench and stand back up. To make it harder, lower slowly or pause for a moment at the bottom.

Fault: Knees cave inward. Fix: Push your knees outward so they stay in line with your toes on the way down and up.

Fault: Heels lift off the floor. Fix: Keep your weight spread through your whole foot; reduce depth or widen your stance slightly until your heels stay down.

Fault: Chest drops forward. Fix: Pull your ribs down, squeeze your shoulder blades, and keep your eyes forward. Only squat as low as you can while staying tall.