1. With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are two ways to hold the bar, one is to cross your right forearm over your left forearm to help stabilize it second is simply to keep the bar in the crook of your arms while you keep them bent.
2. Keep your head up, back straight, and feet planted firmly on the floor about sixteen inches apart.
3. Squat down until your upper thighs are parallel with the floor. Your head should remain up, back straight I and your knees slightly out to the sides. Return to starting position and repeat.