Things You'll Need:
- Barbell
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Step 1
Stand in front of a barbell with your feet shoulder-width apart. The barbell can be on the floor or on a squat rack.
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Step 2
Squat down with your back straight and feet forward. Your heels should just be touching the barbell.
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Step 3
Grab the bar and lift by pulling your hips forward (when the barbell reaches the back of the knees) through the hamstrings area while keeping the weight focused on your heels. Your shoulders should not roll forward. Keep them back.
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Step 4
Rise until your knees are fully extended. Your back should be straight at the top.
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Step 5
Lower with the barbell in hand until your quadriceps are parallel to the floor. Your back should maintain a slight arch at the bottom and your hips should be under your shoulders. Rise and repeat.
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Step 6
Complete 6 to 12 repetitions for 4 sets.







