Barbell Back Squat
Step under the bar and place it at the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side (palms facing forward) and lift it first by pushing with your legs and at the same time straightening your torso. Step using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.
Slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees.
Raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.