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, rest it across your upper trapezius, and grab it just outside your shoulders. Lift the bar off the supports and take a step back as you set your feet shoulder-width apart. Keep your knees slightly bent, your back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back in a chair, keeping your back in its natural alignment. When your upper thighs are parallel to the floor, pause, then return to the starting position.