This weight training exercise focuses on working the quadriceps, the glutes and the muscles around the hips and pelvis. The only gym gear you need for this is the Olympic bar, and so can be done at home or a fitness center. It is a great exercise for targeting fat loss around the thighs, hips and buttocks, and will also help tone the glutes. The exercise will develop balance, coordination and will strengthen stabilizer muscles.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Place the bar on the trapezius behind the head.
  • Place the hands near the shoulders with the elbows bent at a 90degree angle.
  • Place the feet so the hips form a 90 degree angle.
  • Place one foot forward with the toes pointing forward.
  • Place the toes of the back foot on a step.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Bend the knees to a 90 degree angle.
  • Lower until the front leg forms a 90 degree angle.
  • Keep the back straight.
  • Keep the weight on the heel of the front foot.
  • The front knee must not pass the toes.


Always look forward. Never curve the back. Keep the abdominals contracted. Keep the shoulders tightened. Never rest the bar on the neck. Never let the knee of the front leg pass the toes. Keep the middle of the knee cap of the front foot aligned with the 2nd toe. Never lock the knees. Keep the weight on the heel of the front foot.