Move Targets: Quads, Hamstrings and Abdominals
Step 1: Stand with your feet shoulder width apart, with your toes facing outward. Place the bar (or barbell) behind your head, letting it rest across the top of your shoulders. Hold it in place with your hands. Tighten your core and gaze at the wall in front of you.
Step 2: Maintaining a straight back, lower down into a squat, keeping weight in your heels. Try to get thighs parallel with the ground and make certain that your knees do not extend past your toes.
Step 3: Using your heels and squeeze your glutes, press back up into standing position. That's one rep.