Instructions:

1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
2. Hold the barbell across your upper back, resting it on your traps or rear delts.
3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
4. Continue lowering until your thighs are parallel to the ground or slightly below.
5. Pause for a moment, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.