Set up a barbell on a squat rack at upper chest height and position it on your upper traps.
Unrack the bar and take two steps back, setting your feet shoulder-width apart with toes slightly turned out.
Brace your core, take a deep breath, and descend into a full squat by bending at the hips and knees.
At the bottom of the squat (thighs at or below parallel), pause and hold the position for 2-3 seconds while maintaining full tension.
Without bouncing, drive explosively through your heels to stand back up to the starting position.
Re-brace at the top and repeat for the prescribed number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps with 2-second pause | Form mastery, neural adaptation |
| Intermediate | 4 sets of 4 reps with 3-second pause | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3 reps with 3-second pause | Strength, high intensity/volume |