- With bar upper chest height, position bar on back of shoulders
and grasp bar to sides. Place feet slightly forward and cross
lower leg above knee of supporting leg. Disengage bar by rotating
- Bend knee forward slightly while allowing hips to bend, keeping
back straight and knee pointed same direction of foot. Descend
until thigh of supporting leg is just past parallel to floor.
Extend knee and hip until leg is straight. Return and repeat.
- Keep head facing forward, back straight and foot flat on
floor; equal distribution of weight through fore foot and heel.
Forward knee should point same direction as foot throughout movement.