· Place a barbell on a rack at chest height. · Lift the barbell of of the rack and onto your shoulders, gripping the bar slightly wider than shoulder width apart. · Stand with your feet approximately 8 inches apart with your toes pointing forward. · Slowly take a step backward with your right leg. · Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground. You may choose to place a mat or towel under your knee. · Hold for a moment and then return to starting position.