· Place a barbell in front of your feet on the ground. · Grasp the barbell with a grip a bit wider than shoulder width apart. · Bend your knees slightly, keeping your hips and back straight. · Lift the bar straight up concentrating on using your hips as you stand. · Stand with the bar resting against your thighs. · Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability.