1 - Set the 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, gripping it slightly wider than shoulder-width with both hands.
3 - Unrack the bar by extending your legs, then take a step back and set your feet wider than shoulder-width apart with toes pointed outward at roughly 30-45 degrees.
4 - Brace your core, take a deep breath, and begin the descent by pushing your knees out in line with your toes while simultaneously pushing your hips back and down.
5 - Lower yourself until your thighs are at least parallel to the floor, ensuring your chest stays tall and your lower back maintains a neutral curve.
6 - Drive through your heels and push the floor away to stand back up, keeping your knees tracking over your toes and your torso upright throughout the movement.
7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
