1. Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward.
2. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outwards as you descend. Extend your hips to come back up, continuing to push your knees outward.