PREPARATION
1.Stand behind the bar, with feet 
  shoulder apart.If you have tight
  achilles tendons, place a weight
  under each heel to raise your
  ankles.

2.Keeping your back flat, bend at 
  the knees and hips. With your 
  arms outside your legs, take an
  overhand grip on the bar.

3.Your shoulders should be higher 
  than your hips, and your hips 
  higher than your knees. Breathe 
  in.

4.Exhale as you straighten your 
  legs to a standing position.

EXERCISE
1.Breathe in as you bend at the 
  knees and hips, lowering the 
  weight almost to the floor.

2.Breathe out as you push upwards 
  with your thighs to return to a 
  standing position.

Keep you back flat throughout the 
exercise.

MAINLY FOR: Quadriceps & gluteals.