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| Start Position | End Position |
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| Third Position | Muscle Groups |
| Primary Muscle Group | Secondary Muscle Group | Joint type |
| Quadriceps | Hamstrings / Gastrocnemius / Gluteus | Compound |
| Difficulty | Equipment Needed | |
| Intermediate High | (Barbell) | |
Description
Instructions: 1. Stand tall with your back straight, feet shoulder-width apart, and hold a barbell behind your neck. 2. Take a step back with your right foot and place it behind your left leg. 3. Bend your knees and lower down unless your left thigh is parallel to the floor. 4. Return to the initial position and repeat by stepping back with your other foot. Tips: 1. Keep your back straight and avoid slouching. 2. Don’t lean forward while lowering your self to the floor. 3. Maintain a smooth breathing pattern.
Video
https://www.youtube.com/watch?v=nePHJtzesVU