Place your traps under the bar then stand with your feet spaced at hip width. Take a large step forward and position your back foot further behind you to get into the split stance. Have your front leg straightened and your back heel lifted.

Push up to unlock the bar, then start by bending your front leg until it makes a 90 degree angle and your back knee almost touches the floor. Then drive through your front foot to extend the knee, returning to the split stance.Conduct the movement at a controlled pace when going up and down. Repeat for the desired amount of repetitions then lock the bar and switch legs.

Avoid having too small or large of a stance, limiting your movement.