- Start by standing with your feet about hip-width apart, with the bar on your shoulders. Your feet should be slightly pointed outward, and your shoulders should be down and relaxed.
- Step backward with one foot, lowering your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground.
- Push off your back foot, returning to the starting position.
- Place the bar on top of your traps. Take a narrow stance.
- Push your hips back and break at the knees. Push your elbows forward to keep yourself from getting pitched too far forward.
- Aim to get your hamstrings to parallel with the floor.
- Push your heels into the floor and squat back to a standing position.
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