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Feet shoulder-width apart, chest tall, core braced, weight in mid-foot.
1. Bar across the upper back, feet shoulder-width apart.
2. Sit the hips back and down, keeping the chest tall.
3. Drive through the floor back up to standing.
Inhale on the way down, exhale as you drive back up.
Knees caving inward, heels lifting, and cutting the depth short.
Only squat to a depth you control with good form; keep the knees tracking over the toes.
Beginner: Use the empty bar or goblet squat to learn the pattern.
Intermediate: As described.
Advanced: Add a pause at the bottom of each rep.