Stand in the squat rack under the barbell so it rests across your trapezius muscle. Keeping your head up and chest out, press through your feet to unrack the barbell and step back three or four feet. Stand with your feet almost shoulder-width apart, toes facing forwards and slightly out. Stick your backside out and keep your lower back slightly arched. Pull your belly button in towards the spine. With the barbell resting across your trapezius muscle, stick your chest out so your shoulder blades go down and in towards each other.

From this starting position, sit down into a squat. Your trunk should lean forwards a little, but not so much that your lower back slouches. Keep your feet flat and spread the weight evenly. Do not let your knees collapse inward. Descend as low as you can without losing the arch in the lower back. Press through your feet to return to the starting position and repeat.