Put the barbell on the rack at your upper chest height. Place the barbell on your shoulders and trapezius behind your neck. Grip the bar with your hands slightly wider than your shoulders. Stand with your feet about 8 inches apart, with your toes pointing forward.
Take a 2-3 foot step forward with your right leg. Keeping the upper body vertical, dip your lower body straight down until your left knee comes close to the ground. Do not move forward your right knee.
Hold this position for moment, then raise your body straight up and return to starting position.
