• Using a Barbell

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• With a comfortable working weight 

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• Slowly step beneath the barbell placing your thumbs or index & middle fingers under the bar

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• Drive your elbows upward letting the bar sit on top of your chest 

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• Once set place your feet slightly farther than shoulder apart comfortably 

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• Stepping back slowly in a stable position

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• Squat slowly with weight downward will remaining on the heels 

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• As you reach 90-degree or as deep as possible and begin to come up

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