Back Squat

Stand upright with your feet shoulder-width apart. Hold a barbell with a straight grip (palms facing backward) and place it behind your back on straightened arms. You may use wrist straps for a more secure hold. This is your starting position.

Keep your head up. Inhale and slowly lower into a squat until your thighs are parallel to the floor. Exhale as you push through your heels, driving your feet into the floor to return to the starting position while engaging your thigh muscles. Repeat for the desired number of repetitions.

To make the exercise easier, place a small weight plate or platform under your heels. This is especially helpful for beginners or those with limited ankle mobility.