This exercise emphases the quadriceps to the maximum and helps to increase muscle mass and leg strength.
Stand up straight with a barbell resting on the racks behind you at wrist level.
Sit on the edge of the seat and grasp the bar with a shoulder width grip.
Remove the bar and take a half-step or a step forward.
As you inhale, slowly lower yourself by bending knees and hip joints.
The bar should follow the back side of your thighs and calves tightly in contact with the body.
When your hips get parallel or below parallel to the floor, as you exhale, straighten your legs and your torso.
Without straightening your legs completely, start the next reps.
While bending your knees, keep them pointed in the same direction as your toes.
If you feel lack of flexibility and ability to stretch the ankle, you can slightly elevate your heels on a small block, for example, on small barbell plates. You should also do stretching exercises between sets.
To protect your back, squeeze your abs in order not to push your pelvis and spine to the side.