1. Start from standing, holding the bar in front of you with palms facing inwards, back straight, and knees slightly bent
2. Hinge backwards at the hips, keeping the bar close to your body as you lower it towards the ground.
3. Keep your back straight and spine neutral. Go as far down as your hamstrings will let you without your back hunching forward.
4. Pull through the hamstrings and glutes to return to the starting position, squeezing the glutes at the top.
Dumbbell Alternative: hold one dumbbell in each hand, following the same movement