Barbell Squat

Start: Stand with barbell rested between shoulders and trapezius. Both your hands and your feet should be about shoulder-width apart. Maintain the natural arch in your lower back and keep your head directed forward.

Move: Bend the knees and hips, letting your glutes track backward to lower yourself. At the points where your thighs are parallel to the floor, pause and reverse direction, driving up forcefully through your heels to a standing position.

Tip: if you are an advanced lifter and your mobility allows you, you can squat below parallel having your hips bellow your knees level as demonstrated in the video.