Muscles trained: Quadriceps, hamstrings, glutes
Set a loaded barbell on the supports of a rack or cage just below shoulder height. Step underneath the bar and rest it across your upper trapezius and grab it just outside your shoulders. Lift the bar off the supports and take a step back, positioning your feet so that one is a full 2-3 feet in front of the other. With only the ball of your back foot in contact with the ground, keep your back straight and bend both knees until your back knee almost touches the floor and your front leg forms a 90-degree angle. Pause for a second, then press back up to the starting position.