From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack.
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.
Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. Hip and ankle flexibility is important for both execution and safety in this movement. See Full Squat Flexibility. Certain knee and low back problems may be aggravated by this exercise. See Full Squat Analysis and Deep Squat Test. See spotting technique and spotting assistance.