Starting Position: Stand with your feet shoulder-width apart, toes pointed forward or slightly outward. Take a light bar and place it behind your head, grasping one end with one hand above your head and the other end with your opposite hand in the small of your back so that your hand touches your low back. Stand up straight so the bar is in contact with 3 points: the back of your head, the point between your shoulder blades and right above your tailbone.
Downward Phase: Gently exhale. Shift your weight onto your heels, push your hips back toward the wall behind you and hinge forward at the hips. Bend forward at the hips until your torso is midway between vertical and parallel to the floor. Allow only slight bending at the knees throughout this movement. The bar must remain in contact with the 3 points on your at all times to prevent arching.
Upward Phase: Gently inhale. Contract your glutes. Push your hips forward and upward, slowly returning to upright. The bar must remain in contact with the 3 points throughout this phase.
Technique is very important in this lift. This exercise teaches the correct technique for performing a squat and is strongly encouraged as a pre-requisite to learning how to squat correctly.