• Stand with feet shoulder width apart and your shins touching the bar. Bend your hips and knees keeping your back flat. Grasp the bar with an underhand/overhand grip slightly wider than shoulder width apart.
  • Press through your heels and lift the bar up keeping your arms relaxed. Maintain a flat back. Keep the bar close to your body.
  • Full stand up with the bar.
  • Hold for 1-2 seconds, then slowly return to the starting position in the opposite steps.


  • It is critical that you maintain a good posture. The first half of the exercise, life with your legs with your buttocks out. The second half use your upper body to full extend your torso.
Primary muscles Quads Erector spinae Gluteus maximus
Secondary muscles Trapezius Hamstrings