1. Hinge, Don’t Squat
• The movement begins with a hip hinge, not a knee bend.
• Push your hips back while keeping a soft bend in your knees, rather than dropping your hips down.
• You should feel the stretch load into your hamstrings and glutes, not your quads.
2. Maintain a Neutral Spine
• Keep your back flat from head to tailbone throughout the entire movement.
• Avoid rounding your shoulders or overextending your lower back.
• A good cue: imagine holding a broomstick along your spine that stays in contact with your head, upper back, and tailbone.
3. Bar Tracks Close to the Body
• Keep the bar (or dumbbells) close to your legs—it should travel straight down along your thighs and shins.
• This maintains balance over your midfoot and keeps tension in the posterior chain.
• On the way up, drive your hips forward and squeeze your glutes at the top without leaning back.