1. This movement is performed with a barbell loaded or unloaded.
2. Stand with your feet shoulder width apart, knees slightly bent. With the barbell on a rack, step infront of it. Place you arms underneath the bar crossed and with your hands on your shoulders, keep your elbows high. The bar should be resting on your front shoulders basically. Raise the bar off the rack and step away carefully. Keep your head up.
3. Now, keeping your head and your back straight, lower yourself by bending at your knees. Once you are parallel with the ground, pause and without bouncing return to the starting position. Be sure to push with your feet including your heels flat on the ground. Also, do not lean forward if possible.
4. Slowly, come back up to the starting position.

This is a great movement for creating a sweep in the outer quadriceps. It will aslo give you overall shape and strength gains as well. It is very important to keep a few things in mind. Always keep your back flat and your head up as well. Remember to keep your elbows high. You may use a towel under the bar for support. Also, push with the heels of your feet, this will take stress from your lower back and target the quadriceps more effeciently. Good Luck!