This exercise will mainly work the quadriceps, but will also work the glutes, hamstrings, and a little bit of calves. This exercise has been known to help increase the weight that one is able to deadlift.
This exercise should either be done in a squat rack or you should have a spotter for safety reasons. Begin this exercise by placing the bar on a rack that is just below shoulder height. Next, bring your arms underneath the bar, cross them, and then grab the bar with both hands. The bar should be resting on your shoulders, while you keep your elbows as high as possible. Next, lift the bar out of the rack with your legs. Step back into the squat position, this should be simple, move one foot back and then the other foot; you should then be in your squat position. Do not waste a lot of energy getting your feet into place, practice your walkout. Now that you are in position, you can begin to squat. Begin by pushing your hips back and squatting through your knees, make sure to sit back into the squat. Squat down until your hips are lower than your knees, your upper thigh should be at least parallel to the floor. Now, push through your heels and raise the bar by straightening your legs until you are back in the starting position. Repeat for the amount of reps you would like to complete. Finally, step forward and place the bar on the racks.
Keep your head up and your back straight throughout this entire exercise; this will prevent injuries and help to maintain your balance.