How to do it
Prop an empty barbell into the squat rack so that when you’re facing it, the bar hits you at chest height. Step towards the bar, place fingertips under bar, so that they’re just outside of your shoulders. Drive elbows up so that they’re parallel to the ground and lift barbell out of rack, stepping back. Get into squat position by adjusting feet so that they’re hip-width apart and your toes are pointed out slightly.
Breathe in, engage core by drawing your bellybutton to spine, then shift hips back and bend knees like you’re sitting back. Actively press knees out, and elbows up (to keep chest up raised) as you lower. Continue lowering until your hips are lower than your knees. Breathe out and push through your midfoot and heels to return to standing, squeezing glutes at the top. That’s one rep. Aim for four sets of 8 to 10 reps, resting two minutes between sets.