(Not pictured: Place barbell on the rack so that its just below your shoulder height when standing next to it. Add desired weight plates and safety clips to each end. With your back to the squat rack, place shoulders underneath barbell and hands on barbell, then straighten legs to lift barbell off rack. Take a small step forward so barbell is away from squat rack.) Place feet hip-width apart, toes slightly turned outward, abs engaged, and back straight.
INHALE: Bend at the knees (and slightly at the hips) to slowly lower your body towards as if sitting back into a chair. Dont bend deeper than 90 degrees at the knees.
EXHALE: Straighten back up to the starting position to complete one rep.
Make sure your knees do not lock or move in front of the toes. Minimize the amount of forward leaning from the waist and keep chest up. When lifting heavy weights, use a spotter for safety.
Muscles Worked: Legs (quads, hamstrings, calves) and glutes