1
Stand in the center of the squat rack with feet positioned shoulder-width apart, toes pointed slightly outward at approximately 5-15 degrees. Position the barbell across the upper back and shoulders (high bar position) or slightly lower on the back (low bar position), with hands gripping the bar slightly wider than shoulder-width for stability.
2
Ensure upright torso posture with neutral spine alignment, chest up and shoulders retracted. Engage core by bracing abdominal muscles. Distribute weight evenly across the entire foot from heel to toe. Keep knees aligned over ankles.
3
Inhale and initiate movement by simultaneously flexing hips and knees, lowering the body vertically. Maintain an upright torso while allowing knees to track over toes. Continue descent until thighs reach parallel to the ground or slightly below, keeping weight distributed through midfoot and heels.
4
Exhale and drive through heels and midfoot to extend hips and knees simultaneously, returning to standing position. Maintain neutral spine and core engagement throughout the ascent. Complete the lift by achieving full hip and knee extension at the starting position.