1 - Set up a barbell on a squat rack at approximately shoulder height and load it with the desired weight.
2 - Step under the bar and position it across your upper traps (high bar) or rear deltoids (low bar), gripping the bar slightly wider than shoulder-width for stability.
3 - Place your feet closer together than shoulder-width apart, with toes pointed slightly outward (around 15–20 degrees).
4 - Unrack the bar by driving through your legs, take two steps back, and brace your core, chest up, and maintain a neutral spine.
5 - Inhale and begin descending by pushing your knees out in line with your toes while sitting back and down, keeping your torso as upright as possible.
6 - Lower until your thighs are at least parallel to the floor or as deep as your mobility allows, keeping your heels firmly planted.
7 - Drive through your heels to press the floor away, extending your hips and knees simultaneously to return to the starting position. Exhale at the top. Repeat for the desired number of repetitions.
