1. Setup: Position a barbell on a squat rack or power rack at knee height. Stand with your feet hip-width apart.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
3. Starting Position: Engage your core, keep your back straight, and your chest up.
4. Execution: Lift the bar by extending your hips and knees, keeping the bar close to your body. Stand up fully with the barbell.
5. Return: Lower the bar back to the rack by bending at your hips and knees. Repeat for the desired number of reps.