Stand tall with your trunk and buttocks active and feet hip-width apart. Hold a barbell with arms slightly wider than your hips.
Slightly squeeze your shoulder blades together and hold the activation.
Lower the bar: Tilt your trunk forward at the hips and push your pelvis backwards. Lower the bar keeping it close to your thighs and shins (bar stays over the middle of the foot).
Lift the bar: Straighten your hips and knees to stand using your buttocks and hamstrings. Straighten your trunk to the upright position after the bar has passed your knees.
Note:
- Maintain neutral spine and neck position throughout the exercise.
- Shins stay vertical.
- Weight evenly distributed between the heels and forefeet.
