• Using a Barbell

 

• With a comfortable working weight 

 

• Slowly step beneath the barbell onto your back

 

• Placing your feet slightly farther than shoulder apart comfortably 

 

• Stepping back slowly in a stable position

 

------------------------------------------------------

 

• Squat slowly with the weight downward while remaining on the heels 

 

• As you reach 90-degree or slightly pass the knee

 

• Push upward squeezing your glutes and pushing your knees outward externally rotating your hips