Barbell Squat 2 Second Hold

Instructions

1. Position a barbell across your upper back, feet shoulder-width apart, toes slightly out.
2. Brace your core and descend into a full squat, keeping your chest up and knees tracking over your toes.
3. Pause at the bottom for a 2-second count.
4. Drive through your heels to stand, fully extending hips and knees, then repeat.