Equipment
Barbell
Body Parts
Quads

Step-by-step instructions

1. Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it). Load the opposite end with a weight plate and grasp it toward the end.
2. Get into al lunge position with your left leg in front, bent to where your thigh is parallel to the floor and your right knee nearly touches the floor. Stand up explosively and press the bar straight up.