1 - Set a barbell on a squat rack at upper-chest height and position it securely across your upper back or front shoulders, depending on your squat variation.
2 - Grip the bar firmly, brace your core, unrack the bar, and step back into a stable stance with your feet about shoulder-width apart.
3 - Take a deep breath, keep your chest up, and descend by bending your hips and knees while maintaining a neutral spine.
4 - Lower until you reach your desired squat depth, then hold the bottom position completely still for 1–3 seconds without relaxing your brace.
5 - Drive through your midfoot and heels to stand back up, keeping your knees tracking in line with your toes.
6 - Fully extend your hips and knees at the top, reset your breath and brace, then repeat for the desired number of repetitions.
