1. Set Up:

• Begin by placing a barbell on the floor in a squat rack or on a lifting platform.

• Position your feet wider than shoulder-width apart, with your toes pointing outward at about a 45-degree angle.

• Approach the barbell and stand with your shins close to it.

2. Starting Position:

• Bend at your hips and knees to lower your body toward the barbell.

• Keep your chest up, back straight, and your core engaged.

• Grasp the barbell with both hands using an overhand grip (palms facing you) and position your hands slightly wider than shoulder-width apart.

3. Lifting Motion:

• Inhale as you push through your heels and extend your hips and knees to lift the barbell off the ground.

• Keep your back straight and maintain a neutral spine throughout the movement.

4. Range of Motion:

• Continue lifting the barbell until you’re fully upright, standing with your hips and knees extended.

• Your chest should be up, and your shoulders should be back at the top of the movement.

5. Squeeze and Pause:

• At the top of the movement, pause briefly to engage your glutes and lower back muscles.

6. Lowering the Barbell:

• Exhale as you bend at your hips and knees to lower the barbell back to the ground with control.

• Keep your back straight and chest up throughout the descent.

7. Finish:

• Once you’ve completed your set, carefully release the barbell and stand upright.