This muscle building exercise works the lower back, glutes, quads and hamstrings. The only gym equipment you will need is the Olympic bar, and it can be done at home or the gym. Strengthening the lower back will help protect your spine, and will improve lumbar alignment. Make sure to keep the abs contracted during the movement.

Body Parts

  • Legs
  • Abdominals
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus


  • Hold the bar with the palm of the hand facing the floor with a grip a little wider than the shoulders.
  • Place the feet in line with the shoulders.
  • Keep the back straight.
  • Lightly pull the shoulders back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head in line with the torso.


  • Bend the pelvis and knees to bring the weights close to the floor while keeping the back straight.
  • Keep the bar as close to the legs as possible.
  • Keep the knees in line with the feet.


Always look forward. Never curve the lower back. Always keep the abdominals contracted. Always keep the shoulder blades tightened. Never let the knees move past the toes. Always keep the middle of the knee caps in line with the 2nd toe. Never lock the knees. Always keep the weight as close to the body as possible.