1 - Set a barbell on a squat rack at approximately shoulder height and step up to it.
2 - Position the bar across the front of your shoulders (front rack position) by crossing your arms or using a clean grip, keeping your elbows high and parallel to the floor.
3 - Unrack the bar by stepping back, feet shoulder-width apart with toes slightly turned out.
4 - Brace your core, maintain an upright torso, and descend into a squat by pushing your knees out in line with your toes.
5 - Lower until your thighs are at or below parallel to the floor, then hold this bottom position for 2–3 seconds (or as prescribed).
6 - Drive forcefully through your heels to return to the standing position, maintaining an upright torso throughout.
