Stand facing safety barbell on rack upper chest height. Position head in yoke with padded bar around shoulders. Grasp ends of handles. Dismount bar from rack and step back.
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Stand with or without assistance of arms, extending knees and hips until legs are straight. 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. Exercise can also be performed holding onto supports or with safety bar without bar handles. Also see Squat Analysis.