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1)      Start by position a standard sized straight bar across the front of your shoulders. You may also support the barbell between your biceps and forearms if you find it more comfortable.

2)      With your chest extended and your spine aligned place your feet at a shoulder’s width position.

3)      Try to focus on a single spot on a high wall or ceiling to keep your head in the proper position in relation to your spine.

4)   Take a deep breath as your prepare for the initial movement.

5)      Begin by lowering your hips slowly until you’ve reached a near horizontal level between your thighs and the floor.

6)      Exhale as you power up to the beginning position to complete one repetition.

Muscles Worked: Glutes, Quadriceps