1. Place a flat bench behind you and position a loaded barbell on a rack at about shoulder height.
2. Step under the bar so that it rests across your upper back (not your neck). Grasp the bar with your hands wider than shoulder-width apart, creating a stable base.
3. Unrack the bar by first straightening your legs, then stepping back from the rack.
4. Stand with your feet shoulder-width apart, toes pointed slightly outward. Ensure the bench is centered and close enough to sit down on it.
5. Brace your core, keep your chest up, and slowly bend at the knees and hips to lower your body down.
6. Lightly touch the bench with your glutes, but do not fully sit. Maintain tension in your legs and core.
7. Drive through your heels and straighten your legs to return to a standing position.
8. Keep your back straight and head facing forward throughout the entire movement.
9. Complete the desired number of reps and then carefully return the bar back to the rack.
Note: Always use a spotter when performing this exercise to ensure safety, especially when using heavier weights.
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