Instructions

1. 1

   Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.

2. 2

   Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.

3. 3

   Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.

4. 4

   Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.