Begin by positioning a barbell at or just below shoulder level in the squat rack. Place yourself underneath the barbell. Make sure the bar is across your upper traps and not on your neck. Feet should be hip width apart with your toes slightly turned out. Grip the bar with your hands comfortably wider than shoulder width. Brace your core and keep your chest up. With a slight bend in your knee, slowly hinge your hips back, inhaling as you do so and keeping a neutral spine. Keep your core braced throughout. When your hips have hinged as much as possible, proceed to reverse the movement. Drive your hips forward with force, squeezing your glutes and hamstrings as you do so and exhaling. Pause for a count of one at the top, keeping your glutes tensed. Repeat.