- Sit on the ground with a bench behind you. Have the bar over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
- 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.)
- Raise the weight back to 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.
- 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.
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