Barbell Back Squat (Squat Rack)

Set J-hooks just below shoulder height and safety bars below the bottom squat position

Bar on upper traps, overhand wide grip

Unrack and step back, feet shoulder-width or wider

Deep breath, brace the core (intra-abdominal pressure)

Lower by bending hips and knees simultaneously, as if sitting down

Thighs at least parallel to the floor, knees tracking over toes

Drive through heels to stand back up