Barbell Knee Middle Position Squat

1. Start by standing upright with your feet shoulder-width apart. Place a barbell across your upper back and shoulders, gripping the bar with both hands wider than shoulder-width.

2. Brace your core, keep your chest up, and maintain a neutral spine as you begin the exercise.

3. Slowly bend at the hips and knees to lower your body as if you are sitting back into a chair. Ensure your knees remain aligned with your feet and do not cave inward.

4. Lower yourself until at least your thighs are parallel to the floor. Do not let your knees go past your toes.

5. Press through your heels and straighten your legs to return to the starting position.

6. Ensure you perform repetitions with control and proper form, avoiding the incorrect knee position to prevent injury.

7. Aim for 3-5 sets of 8-12 repetitions or as per your workout program.

Remember, the key to a good squat is keeping the knees in line with the toes and not letting them collapse inwards or spill over your toes, and keeping the weight distributed on your heels and midfoot. Proper warm-up and stretching can help in reducing injury risk. Always use a weight that you can handle without compromising on form.

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