Table 2 Standardized instructions for squat performance
| Instructions | |
|---|---|
| 1 | Place the bar (barbell) on the trapezius muscle and hold it with a comfortable hand position. |
| 2 | Stand upright and place each foot on one of the given lines. Keep the heel and second toe aligned. |
| 3 | Keep your back straight throughout the movements. |
| 4 | Perform the squat at the same speed in the downward and upward movements. |
| 5 | Try to go as far downward as possible, at least bringing your thigh parallel to the floor. |