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- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one repetition.