· Start by placing a barbell across your upper back, using 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 so that your rear knee is just above the floor and hold for a moment before returning to the starting position. · Repeat on other side.