1
Stand inside the squat rack with feet shoulder-width apart, positioned with the barbell across the upper back and shoulders. Maintain an upright torso with core engaged and eyes focused forward.
2
Grip the barbell with hands slightly wider than shoulder-width, elbows pointing down. Take a deep breath to brace the core and prepare for the descent.
3
Lower the body by flexing at the hips and knees simultaneously, descending in a controlled manner until thighs reach parallel to the ground or below. Maintain a neutral spine and keep knees tracking over toes throughout the descent.
4
Drive through the heels and midfoot to extend the hips and knees, returning to standing position. Maintain tension throughout and exhale as you reach the top position. Repeat for desired repetitions.