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- Set the barbell in a squat rack at upper chest height and load it as directed.
- Step under the bar so it rests securely across your upper traps (high-bar) or rear deltoids (low-bar), depending on your prescribed variation.
- Grip the bar just outside shoulder width, draw your shoulder blades together, and brace your core.
- Unrack the bar by standing tall, then take 1–2 steps back into a stable stance with feet shoulder-width apart and toes slightly turned out.
- Inhale deeply, engage your core, and initiate the squat by bending at the hips and knees at the same time.
- Lower your body under control until your thighs are at least parallel to the floor, or to a depth guided by your physiotherapist.
- Keep your knees tracking over your toes and your spine in a neutral position throughout the movement.
- Drive through your heels to return to standing, exhaling as you extend the hips and knees.
- Reset your posture at the top before beginning the next repetition.
- Complete repetitions as prescribed by your physiotherapist.
