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<li>Start by placing a barbell on a squat rack at shoulder height.</li>
<li>Position the bar across your upper back, gripping it firmly with both hands slightly wider than shoulder-width apart.</li>
<li>Lift the bar off the rack by straightening your legs and stepping back.</li>
<li>Stand tall with your feet about shoulder-width apart.</li>
<li>Take a controlled step forward with one leg, ensuring your front knee doesn't extend past your toes.</li>
<li>Lower your hips by bending both knees until your rear knee almost touches the floor.</li>
<li>Keep your front thigh parallel to the ground during the movement.</li>
<li>Push through your front heel to rise back to the starting position.</li>
<li>Repeat the movement with the other leg.</li>
<li>Continue alternating legs for the desired number of repetitions.</li>
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