This is a classic leg and lower body exercise with many variations this is the basic version.

Muscle group: Legs


Start by place a barbell across your upper back, use a grip slightly wider than your shoulders.

Stand with your feet about 8 inches apart, toes facing forward.

Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.

Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.

Lower your body to just above the floor and hold for a moment before returning to the starting position.


Do not the pressure of your body on your knee during this exercise.

The knee you are leaning forward on should not move beyond the toe of this foot.

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