To perform a Squat, place your hands as narrow on the bar as your mobility allows. The bar should rest on your lower delts, 1 to 1 1/2 inches down from your shoulders. To unrack the bar, you should essentially be able to squat out of the rack, but the movement should be very slight. Try to take a minimum of three steps as you back out and set up your stance. Stand shoulder width apart or a little wider with your toes pointed slightly out. Sit back into the squat as if you were about to take a seat – your hip joint should be right under your knee joint. Make sure to keep your back as neutral as possible. Push through your mid foot, drive your hips forward and squeeze your glutes at the top of the movement.

#BPITeamPower athlete, Noel Arevalo shows you how.

The Squat is part of your Monday Lower Body Max Effort workout. Perform 5 sets of 5 reps, working up to a heavy 5.