This exercise is great for hamstrings, quadriceps, calves and glutes.
To perform it you will need a barbell. Start with light weights.
Place a barbell on upper back. Stand with feet shoulder width apart. Look straight ahead.
In a long stride position one leg forward, so your thigh and lower leg form 90 degree angle.
Lower hips so your rear knee just clears the floor. Make sure leading knee does not travel past toes in the down position.