A. If using a squat rack, walk up to the bar and dip underneath, standing with feet directly beneath the racked bar and knees bent, bar resting on traps or rear deltoids. Straighten legs to unrack the bar, and take 3 or 4 steps backward until you have room to squat.
B. Stand with feet shoulder-width apart and toes turned out 15 to 30 degrees. Keep chest tall and take a deep breath in.
C. Keeping back straight and abs engaged, hinge at the hips and knees to lower into the squat, knees tracking directly over toes. If possible, lower until thighs are about 1 inch below parallel (to the floor).
D. Keeping abs engaged, drive hips forward and push into the mid-foot to straighten legs to stand, exhaling on the way up.

Try 8 to 12 reps, or fewer if working on smaller sets with heavier weights.

Instructions by shape.com

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