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Create a checklist for proper form for backsquat lift

Perform dynamic stretches targeting the lower body.

Engage in light cardiovascular activity (e.g., jogging or cycling) for 5-10 minutes.

Execute bodyweight squats to activate the muscles involved.

Position the barbell on a squat rack at shoulder height.

Ensure the barbell is evenly loaded with weights.

Stand with your feet shoulder-width apart and step under the bar.

Grip the barbell with hands slightly wider than shoulder-width.

Place the barbell across your upper traps (for high bar squat) or rear deltoids (for low bar squat).

Set your feet shoulder-width apart with toes slightly pointed out.

Engage your core and keep your chest up.

Initiate the squat by bending at the hips and knees simultaneously.

Maintain a neutral spine and avoid rounding your back.

Descend until your thighs are at least parallel to the ground, or lower if flexibility allows.

Press through your heels and mid-foot to rise back up.

Keep your chest up and core engaged throughout the movement.

Extend your knees and hips simultaneously to return to the starting position.

Inhale deeply before descending into the squat.

Exhale forcefully as you ascend back to the starting position.

Ensure knees track over your toes and do not cave inward.

Keep your head neutral and gaze forward.

Avoid leaning too far forward or backward; maintain balance.

Perform static stretches focusing on the quads, hamstrings, and glutes.

Incorporate foam rolling to alleviate any muscle tightness.

Hydrate and refuel your body post-workout.

Use a spotter or safety bars when lifting heavy weights.

Start with lighter weights to perfect your form before increasing load.

Listen to your body and avoid pushing through pain or discomfort.

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