· Adjust the bar to a low setting just above your ankles. · Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward. · With your feet firmly placed on the floor reach down and grasp the bar from behind, with an overhand grip. · Lift the bar by extending your hips and knees, taking care not to lock your knees. · Lower yourself (squat) down until your thighs are parallel to the floor. · Slowly raise yourself up to starting position.