1. Setup: Position a barbell on a squat rack at about shoulder height. Stand under the bar, positioning it across your upper back and shoulders. Grip the bar firmly with your hands slightly wider than shoulder-width apart.
2. Grip: Lift the bar off the rack by straightening your legs and stepping back.
3. Starting Position: Stand with your feet hip-width apart, engage your core, and keep your chest up.
4. Execution: Step forward with one leg and lower your body until your front thigh is parallel to the ground, keeping your back leg bent.
5. Return: Push through your front heel to return to the starting position. Repeat for the desired number of reps, then switch legs.