How to Perform

Set the bar on your upper traps (high bar) or rear delts (low bar)
Unrack and step back, feet shoulder-width or slightly wider, toes turned out 15-30 degrees
Take a deep breath, brace your core hard
Squat down by bending hips and knees simultaneously
Descend until your hip crease is below your knee (parallel or deeper)
Drive up through your whole foot, keeping your chest up

Tips

Keep your chest up and core braced hard throughout — losing your brace is how back injuries happen under heavy load
No squat rack? Goblet squats with a dumbbell or kettlebell, or Bulgarian split squats, are effective alternatives
Use a controlled 2-3 second descent and drive up explosively — bouncing out of the bottom with no control is asking for injury
Knees caving inward (valgus) is the most common and dangerous mistake — actively push your knees out over your toes
Feel the quads and glutes working together — if your lower back is doing all the work, your core brace is probably insufficient

Equipment	Why You Need It	Our Pick	Review
Lifting Belt	Increases intra-abdominal pressure for heavier squats	Gymreapers Lever Belt	Read Review
Lifting Shoes	Raised heel improves ankle mobility and upright posture	adidas Powerlift 5	Read Review
Knee Sleeves	Joint warmth, compression, and rebound out of the hole	SBD Knee Sleeves	Read Review