With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it between your traps and upper back, and grip the barbell slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the barbell tightly and keeping it positioned over your upper back.
While maintaining an upright torso, take a large step forward with one foot, keeping the other foot in place.
Inhale and lower yourself to the ground by bending both legs.
Continue lowering yourself until just before your back knee comes in contact with the ground.
Exhale and push through your front foot to straighten both legs, continuing until your front leg is almost completely straight.
Take a step back returning to the starting position.
Switch sides and repeat the movement after prescribed reps are completed.