Instructions: With the barbell on the rack slide under it till it rests on the back of your shoulders. Place your
hands on the bar to balance it and raise the bar off the rack. Step back one step until you are clear of
the rack. Place your feet shoulder width apart with your knees slightly bent. Keep your back straight and head up. Lower yourself as if you where going to sit
in a chair (If you have to try using a chair or flat bench to practice this will help in performing the
exercise properly) until your thighs are just below parallel to the floor. Push yourself backup using your legs to the starting
position Note: The wider your stance
the more inner thigh you will exercise and the narrower the stance, more outer thigh will be exercised. Keeping your feet
shoulder width apart is a general stance.
Don't let your back round or your head look down.