If You Have No Spotter
Your gym almost certainly has a Smith machine— the standing one in which an attached barbell slides up and down along a set of vertical guides. Use it as training wheels. “For a back squat [in which the bar is across your back], stand with your feet shoulder-width apart, heels directly under the bar,” says strength and nutrition coach Adam Rosante, creator of the Two Week Transformation program and a Shape Brain Trust member. “Keeping your chest up and core braced, lower as far as you can without losing the natural curve in your lower back. Drive up through your heels.” Begin by squatting the bar alone to nail the form, then add your weight. If you need to bail in the middle of a lift, you can swivel the bar so the hooks “rerack” onto the nearest pegs.
SPOT YOURSELF Thanks to pegs all along the frame, you can rerack the barbell at any point.