How To Do It

Place a barbell on a squat rack. Duck under the bar and position the bar across your shoulders or trapezius, slightly above the posterior part of the deltoids.  Grab hold of the bar slightly wider than shoulder width using a pronated grip.

Look straight ahead and lift the bar off the rack, move back a step or two from the rack and set your feet shoulder width apart or wider.

Keep your toes pointed forward or slightly angled outwards.  Slowly flex your knees followed by the hips and descend in a controlled manner until the thighs are parallel to the floor.  Extend the hips and knees to ascend to the start position.

When finished slowly step forward and return the bar to the squat rack.

Muscle Group Quadriceps femoris, Gluteus Medius & Maximus

Techniques

Hold the torso rigid with the spine in neutral, chest elevated. pull your elbows to the rear inhale deeply (to maintain intrathoracic pressure and prevent yourself from bending forward) and slig back by rotating your pelvis forward. 

Look straight ahead

Keep the weight blanced between the forfoot and heels, ensuring the heels stay on the floor dont bounce at the bottom of the movement, ensure neutral spine is maintained, keep pointing straight with toes.