1 - Set a barbell in a squat rack at about upper-chest height, then step under the bar and position it across the front of your shoulders.
2 - Use a front rack grip with elbows lifted high and upper arms roughly parallel to the floor, or cross your arms over the bar if needed for mobility.
3 - Unrack the bar, step back carefully, and stand with your feet about shoulder-width apart with toes slightly turned out.
4 - Brace your core, keep your chest tall, and begin the squat by bending at the knees and hips while keeping your elbows high.
5 - Lower under control until your thighs are at least parallel to the floor, or as deep as your mobility allows while maintaining a neutral spine.
6 - Drive through your midfoot and heels to stand back up, keeping the knees tracking over the toes and the torso upright.
7 - Repeat for the desired number of repetitions, then carefully walk the bar back into the rack.
