1. Start Position: Inhale as you slowly squat, simultaneously bending at your waist and knees.
2. Middle Position: Continue to squat, keeping your knees aligned with your toes and your back straight. Look straight ahead.
3. End Position: Squat until your upper thighs are parallel to the floor. Do not let your knees extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the barbell supports below your shoulder height. For comfort, you may attach a pad to the barbell.
• Adjust the stop bars, allowing your thighs to be parallel to the floor when at their lowest position.
• You may use a Smith Machine/Press. If using one, ask a certified personal trainer for the barbell’s weight and include it in your total weight.
• Position your body underneath the barbell. Grip the bar 6 to 8 inches wider than your shoulder width.
• With your back straight and a slight bend in your knees, rest the barbell on your upper back, just below the baseline of your neck.
• Lift the barbell, using your legs, not your back.
• Carefully, step one foot back, and bring your other foot back.
• Your stance is wide. Your heels are outside of your shoulder’s width and your feet are turned out (i.e. your toes are at “10” and “2” or 45-degrees).

1. Throughout the entire range of motion:

   • Keep your back straight.
   • Keep your grip firm but not tight and 6 to8 inches wider than your shoulder width
   • look straight ahead.
   • Keep your knees aligned with your toes.

2. At start position, do not lock out your knees

3. At end position, never let your knees extend beyond your toes.

4. • Do not perform if feel discomfort in your lower back.
   • Include the barbell's weight in your total weight.