1. This exercise is best performed inside a squat rack for safety purposes. To begin, adjust the racks so that the bar is just above shoulder level. Load the barbell with appropriate weight. Step under the bar and place it on the back of your shoulders (on trapezius muscles).
  2. Hold the bar with both arms and lift it off the rack by contracting your legs and torso.
  3. Take a step back and position your feet shoulder-width apart. Toes are slightly pointed out. Keep your head up, your back straight and your lower back arched. This will be your starting position.
  4. Inhaling, begin to slowly lower your torso by bending the knees as you draw your pelvis back. Keep your back straight. Continue down until the rear hamstrings touch your calves.
  5. Exhaling, raise the torso as you straighten the legs and return back to the starting position.
  6. Perform for the required amount of repetitions.

Precautions: This type of squat implies a greater range of motion, and requires to maintain a more vertical position of torso than other types of squats.