1. Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.

2. Place barbell across the front of the shoulders, gripping the bar palms face out with hands slightly wider than shoulder-width apart.

3. Take a deep breath and brace the core.

4. Initiate the movement by pushing the hips back and bending the knees, keeping the chest up and the back flat.

5. Descend until the thighs are parallel to the ground.

6. Drive through the heels to stand and return to the starting position.