- With bar upper chest height, position bar on back of shoulders
and grasp bar to sides. Place one foot forward slightly and forefoot
of other leg further back. Disengage bar by rotating bar back.
- Lower body on other leg by flexing knees and hips of both
legs until knee of rear leg is almost in contact with floor.
Return to original straddled position by extending hips and knees
of both legs. Repeat. Continue with opposite leg.
- Keep torso upright during movement; flexible
hip flexors are important. Knees should point same direction
as feet throughout movement. The forward foot further forward
will emphasize Gluteus Maximus; forward foot more closer under
bar will emphasize Quadriceps.