Place barbell across upper back (traps) from rack.

Stand tall, feet hip-width apart.

Step forward with one leg (e.g., right).

Lower hips by bending both knees until back knee nearly touches ground and front thigh is parallel to floor.

Keep torso upright, front knee over ankle.

Push off front foot heel to return to starting position.

Repeat on same leg or alternate legs.

Maintain balance and control.