Start on your hands and knees with one foot placed on the bottom of the bar.
Keeping your core braced, your back flat, and your moving leg bent at a 90 degree angle, drive the heel of your working leg up the ceiling while squeezing your glute.
Follow the movement path as you bring your knee back down to the ground beneath your hip, keeping your knee bent to maintain control of the bar.
Repeat for the desired number of reps before switching sides.
Place your legs on the bar with your feet at shoulder width.
Release the weight and extend your legs fully, without locking your knees.
Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the floor. This will put your lower back in a rounded position, which is very dangerous.)
