1. Stand with your feet shoulder-width apart, and place a barbell across your upper back, securing it with both hands. Make sure you are in a stable position before moving to the single-leg phase.
2. Shift your weight onto one leg, with the toe of the non-weight-bearing leg lightly touching the floor behind you for balance.
3. Tighten your core to stabilize your torso and maintain a straight back throughout the movement.
4. Inhale as you slowly bend the knee of your supporting leg to lower your body toward the ground. The goal is to maintain balance while descending as low as your flexibility allows. Keep the knee of your working leg in line with your foot to reduce stress on the knee joint.
5. Lower yourself until your thigh is parallel to the floor, or as close to parallel as possible, maintaining control and without allowing your knee to travel past your toes.
6. Exhale as you press through the heel of the supporting leg to extend the knee and hip, returning to the starting position.
7. Complete the desired number of repetitions on one leg before switching to the other leg.
8. Perform the necessary sets, ensuring that each leg is worked equally.
Please note that this exercise requires a significant amount of balance, coordination, and strength. It is recommended for advanced individuals who have already built a foundation of leg strength and stability. If you are new to this movement, start with bodyweight or light weights to master the technique before adding weight. Always prioritize form over the amount of weight lifted to prevent injury.
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