1 - Stand in front of a squat rack and position the barbell across your upper traps, just below the base of your neck, with your hands gripping the bar slightly wider than shoulder-width.
2 - Step back from the rack with your feet shoulder-width apart or slightly wider, toes pointed slightly outward (15–30 degrees).
3 - Take a deep breath, brace your core tightly, and keep your chest tall with your torso as upright as possible.
4 - Initiate the descent by simultaneously pushing your knees out in line with your toes and sitting your hips back and down in a controlled motion.
5 - Lower yourself until your thighs are at least parallel to the floor or deeper if mobility allows, keeping your heels flat on the ground and your knees tracking over your toes.
6 - Drive through your entire foot, pushing the floor away to stand back up explosively while maintaining a neutral spine and keeping your knees pushed out.
7 - Lock out your hips and knees at the top, exhale, and repeat for the desired number of repetitions.
