Barbell Quarter-Squat

1. Begin by standing upright with your feet shoulder-width apart and the barbell resting on the upper part of your back (trapezius muscles). Ensure that your grip on the barbell is just wider than shoulder-width, with your wrists straight and elbows slightly back.

2. Brace your core, keep your back straight and slightly arch your lower back. Look straight ahead or slightly upwards.

3. Breathe in and start the movement by bending at the knees and hips to lower your body, making sure that your knees are staying in line with your toes and do not cave inward.

4. Descend into a quarter squat, which is about a quarter of the depth of a full squat. Your hips will only slightly drop back, and the knees will bend minimally. Ensure you do not go beyond the point where your thighs are parallel to the ground.

5. Pause briefly at the bottom of the movement.

6. Drive through your heels and extend your knees and hips to return to the starting position. Exhale as you ascend.

7. Complete the desired number of repetitions and sets, making sure to maintain proper form throughout each rep.

- Keep the weight manageable, especially if you're new to this exercise.

- Maintain control of the barbell at all times.

- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.

- If you're unsure about your form or have pre-existing conditions, consult with a fitness professional before attempting this exercise.