1. Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it.
2. Squeeze your shoulder blades together and nudge the bar out of the rack.
3. Step back and stand with your feet shoulder width and your toes turned out slightly. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend.
4. Hold the bottom position for two seconds, then extend your hips to come back up, continuing to push your knees outward.