1 - Set the barbell in a squat rack at approximately elbow height, around waist level.
2 - Step close to the bar and cradle it in the crooks of your elbows, with your forearms parallel and hands clasped together or gripping your own wrists for stability.
3 - Brace your core, keep your chest tall, and unrack the bar by standing upright and stepping back from the rack.
4 - Stand with your feet shoulder-width apart, toes slightly turned out.
5 - Initiate the squat by pushing your hips back and bending your knees, lowering yourself until your thighs are at least parallel to the floor while keeping your torso as upright as possible.
6 - Drive through your heels to press the floor away and return to the standing position, maintaining a neutral spine throughout.
7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
