Stand holding a barbell across your upper trapezius, your
Feet hip-width apart. Step forward with your non dominant leg( your lift if you're right-handed and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back up to the starting position as quickly as you can, and repeat with your dominant leg. That's one repetition.