Load a barbell and stand tall, holding it with an overhand grip just outside the hips. Adopt a narrow stance with knees slightly bent and shoulders retracted, maintaining a neutral spine.

1. Initiate the movement by pushing your hips straight back while maintaining the slight bend in your knees.
2. Lower the bar smoothly down the thighs, keeping your back flat and chest up.
3. Stop lowering when you feel a deep stretch in the hamstrings, just before your lower back begins to round.
4. Drive the hips forward powerfully, squeezing the glutes to return to the upright starting position.
5. Maintain core tension and a neutral head position throughout the entire repetition.