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 standing up and taking a step back while squeezing the barbell tightly and keeping it over your upper back.
While maintaining an upright torso, lift one leg so that it is placed behind you on a bench, resting the top of your foot on the bench.
Inhale and lower your body by allowing both legs to bend.
Continue to lower your body until your front thigh is at least parallel to the ground.
Exhale and push through your front foot while keeping it flat on the floor to stand upright, returning to the starting position.
After all reps are completed, switch sides and repeat the movement, then return the barbell to the rack.