One move
Barbell Back Squat
How to read ahead. Do to go one move at a time.
Bar on the upper back, sit the hips back and down, then stand. Keep the chest proud and the knees tracking over the toes. Depth is as low as the heels stay down and the spine stays long.
Option. No barbell? Use Goblet Squat or Bodyweight Squats. High-bar on the traps, not the neck. Sit to a box or chair if depth is unsure. Heels stay down — shorten the range rather than lifting them.
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1
Set the bar on a rack at about mid-chest. Step under it so it sits on the upper traps (high-bar), not on the neck. Hands even, squeeze the bar, lift it off, and take two quiet steps back.
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2
Feet about shoulder-width, toes slightly out. Brace the core as if you are about to be poked in the stomach. Chest proud, eyes forward.
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3
Sit the hips back and down. Knees track over the toes. Heels stay on the floor.
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4
Lower only as far as the spine stays long and the heels stay down. Parallel is a useful target, not a test.
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5
Drive through the mid-foot to stand. Keep the bar over mid-foot. Exhale as you rise.
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6
Reset the brace at the top. Rack the bar the same way you unracked it. Stop or regress if the knees cave, the heels lift, or the back rounds.