Start with a barbell in a squat rack. Position yourself underneath the bar, so the bar sits on your traps, slightly below the base of your neck. Set your feet slightly wider than shoulder width apart. Point your toes slightly out, but not overly exaggerated. Place your hands on the bar wide enough to easily control and balance the weight. Make sure to look straight ahead during the entire lift. Take the bar off the rack and start to squat down, always making sure to control the weight. Keep your core and lower-back tight. Push your hips back as you lower the weight. Make sure your knees do not move past the front of your toes as you descend. Lower the weight until the top of your thighs are parallel with the ground. Then, drive the weight up to the starting position, pushing through your heels.

Make sure your knee does not move past your toes.

Descend until your thighs are parallel with the ground.