Back Squat

The king of lower-body lifts: quads, glutes, and spinal stability under a loaded bar.

Instructions

1. 1.Set the bar on your upper traps and unrack with a tight brace.
2. 2.Sit the hips down and back while keeping knees tracking over toes.
3. 3.Descend until thighs are at least parallel, chest tall.
4. 4.Drive through mid-foot to stand, locking hips at the top.