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 bar back.
Bend knee slightly forward 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 forefoot and heel. Forward knee should point same direction as foot throughout movement.