1 - Set up a 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 (high bar) or rear deltoids (low bar), gripping the bar slightly wider than shoulder-width.
3 - Unrack the bar by extending your legs, step back, and set your feet shoulder-width apart with toes slightly turned out.
4 - Brace your core, take a deep breath, and descend into a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.
5 - Pause at the bottom of the squat for 2-3 seconds, maintaining tension throughout your entire body and keeping your chest tall and knees tracking over your toes.
6 - Drive through your heels to press the floor away, extending your hips and knees simultaneously to return to the standing position.
7 - Exhale at the top and repeat for the desired number of repetitions.
