1 - Stand in front of a squat rack with your feet shoulder-width apart and toes slightly pointed outward.
2 - Position the barbell on the front of your shoulders (front rack position), resting it on your fingertips or crossed arms, with your elbows raised high and parallel to the floor.
3 - Unrack the bar by stepping back with both feet, ensuring your chest is tall and your core is braced.
4 - Begin the descent by simultaneously pushing your knees out and hinging at the hips, lowering yourself until your thighs are at least parallel to the floor.
5 - Keep your torso as upright as possible throughout the movement, maintaining a neutral spine and high elbows.
6 - Drive through your heels to push the floor away, extending your hips and knees to return to the starting position.
7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
