Place your back foot on a box or bench and step the front foot forward into a staggered stance, holding a barbell across the front of the of your shoulder with your palms facing you and your elbows up and in front of you.
Initiate the movement by flexing at the hips, knees and ankles until your front thigh is parallel to the ground.
Your back must remain straight and upright throughout the movement with the head up and your gaze forward.
Keep your lead knee in line with your toe and do not allow your heel to rise off the ground.
Stand by pushing through your hip and returning to standing position.
Complete the set on one side before repeating on the opposite leg.