Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs
Keep your knees slightly bent and maintain that bend throughout the movement
Brace your core and keep your chest up
Hinge at your hips by pushing them backward
Lower the weight along the front of your legs
Keep your back flat and your neck neutral
Lower until you feel a stretch in your hamstrings or until your torso is near parallel to the floor
Drive your hips forward to return to standing
Squeeze your glutes at the top
Keep the weight close to your body throughout the movement
Avoid rounding your back
Avoid turning the movement into a squat
Use controlled tempo on the way down and up