1 - Set a barbell across your upper back/traps as you would for a back squat, and stand with your feet about hip- to shoulder-width apart.
2 - Brace your core, keep your chest lifted, and maintain a neutral spine with a slight bend in your knees.
3 - Push your hips back and hinge forward at the hips while keeping the bar fixed on your upper back.
4 - Lower your torso until you feel a strong stretch in your hamstrings or until your torso is close to parallel with the floor, without rounding your back.
5 - Drive your hips forward and squeeze your glutes to return to the standing position.
6 - Repeat for the desired number of repetitions using controlled movement throughout.
