Barbell High Bar Squat

Begin by setting up a barbell at shoulder height on a squat rack. Stand facing the barbell and position your hands slightly wider than shoulder-width apart. Step under the bar and place it on your upper back, resting it on your traps. Take a step or two back to create enough space to perform the exercise. Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward. Keep your head and chest up, while maintaining a neutral spine. Engage your core muscles throughout the movement. Initiate the squat by bending at the hips and knees simultaneously. Lower your body down by pushing your hips back and downward. Aim to bring your thighs parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Keep your weight on your heels and actively push through them to return to the starting position. As you rise, extend your hips and knees simultaneously until you are fully upright. Avoid locking your knees at the top of the movement. Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.