High bar and low bar squat

Position the barbell on a squat rack at about upper chest height. Grip the bar slightly wider than shoulder-width apart and step under it, positioning the bar high on your traps.

2. Unrack: Stand up to lift the bar off the rack, taking a few steps back to clear the rack.

3. Stance: Place your feet shoulder-width apart with toes slightly pointed out.

4. Brace: Take a deep breath, brace your core, and tighten your back muscles.

5. Descent: Initiate the squat by bending at the hips and knees simultaneously, keeping your chest up and back straight.