Place yourself underneath a barbell with the barbell placed on your traps. Lean your head slightly forward, face up and keep your chest out. Place your legs around hip width apart. This is your starting position.
Slowly begin to lower yourself while refraining from moving the hips backwards. Make sure your knees stay inline with your feet and do not move forward. Keep your body upright when performing this motion.
Keep lowering yourself until your upper legs make connection with your lower legs.
Slowly begin to bring yourself back up to your starting position.