Grasp a bar with hands shoulder width apart, palms facing down. Or one hand over, one hand under grip
Stand up straight with your legs shoulder width apart, The knees should be very slightly bent and not locked
Keeping the knees stationary, and without bending the legs, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch through the hamstrings. Keep your back flat, head and chest up and core engaged.
Exhale as you start bringing your torso up straight again until you are back at the starting position.