Barbell squats

A barbell squat is a push-type, compound exercise which works primarily your quadriceps, but also trains your glutes, hamstrings, and calves, as well as muscles in your lower back. 

• Stand with feet shoulder width apart and toes facing in front of you. Place the barbell on your shoulders, below the trapezius muscles (NOT on your neck!).
• Keeping your back flat, slowly lower your body, bending at the knees and the hips. Stop when your legs form a 90 degree angle. Do not let your knees go forwards past your toes.
• Slowly push through your heels to return to the starting position, contracting the thigh muscles. You should aim to do 3-4 sets hitting around 10 or 12 reps.

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