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 underneath and position the bar across the back of your shoulders. 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 one of the best movements for developing overall thigh shape. Especially to develop mass and strength in the front of the thigh, the quadriceps. It is very important to keep a few things in mind. Always keep your back flat and your head up as well. Also, push with the heels of your feet, this will take stress from your lower back and target the quadriceps more effeciently. Good Luck!