Barbell Squat

Description
 
Stand with a barbell rested on your shoulders and traps. 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. Bend at the knees and hips, letting your glutes track backward to lower yourself at the point where your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position.