Quadriceps
Abdominals, Calves, Glutes, Hamstrings
Set bar in rack at chest height.
Approach bar, place it across front shoulders.
Extend arms straight forward parallel to ground (like Frankenstein).
Lift bar off rack, step back. Feet shoulder-width.
Keep elbows high, arms extended to balance bar.
Squat down: hips back, knees bend, torso upright.
Descend to full depth.
Drive through heels to return to start.
Maintain upright torso/high elbows. Repeat.