This is another variation of the basic Squat that focuses more on the quadriceps (thigh muscles).
Muscle group: Legs
Adjust the bar to a low setting just above your ankles.
Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward
With your feet firmly placed on the floor reach down and grasp the bar from behind with and overhand grip.
Lift the bar by extending your hips and knees, be careful not to lock your knees.
Lower yourself (squat) down until your thighs are parallel to the floor.
Slowly raise yourself up to starting position.
You knees should be moving in the same direction as your feet.