Set the barbell in a squat rack just below shoulder height.

Step under the bar, placing it across your upper back (traps), not on your neck. Grip the bar wider than shoulder-width.

Lift the bar off the rack by extending your legs. Step back, setting your feet shoulder-width apart, toes slightly out.

Keep your chest up and back straight. Inhale and initiate the squat by pushing hips back and bending knees.

Lower until thighs are parallel to the floor or deeper, ensuring knees track over toes.

Exhale and drive through your heels to return to the starting position.

Repeat for the desired number of repetitions.