- Place your legs on the platform 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 pad. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
- Step forward with one leg.
- Lower your body until your rear knee nearly touches the ground.
- Ensure you remain upright, and your front knee stay above the front foot.
- Push off the floor with your front foot until you return to the starting position. Switch legs.
- Stand with your feet shoulder width apart.
- flex your knees and hips and sit back into the squat while lowering your body
- Continue down to full depth
- Return to starting position.
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
