Squat down to place shoulders under padded lever. Place feet shoulder width apart slightly in front of shoulders.
Raise lever up by extending knees and hips until legs are straight. Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Return and repeat.
Lever height should be adjusted to accommodate full range, allowing hips to descend same height or slightly lower than knees. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis.