Muscles trained: Quadriceps, hamstrings, glutes
Position a set of 25-pound plates on the floor a foot behind the supports of a rack or cage. Step around a barbell set just below waist level so that it's behind you. Grab the bar with a pronate, shoulder-width grip and lift the weight off the supports. Slowly step back and place your heels on the plates with the balls of your feet in contact with the floor. Keep your torso as erect as possible until you descend to the parallel position. Pause for a second before pressing back up to the starting position.