HOW: Position a barbell on top of your trap muscles with a firm grip on both sides. Keep your feet about shoulder width apart. Hinge forward slightly at the hips and bend your knees performing a back squat. Once you squat down as comfortably far as you can go, hold that position for the prescribed amount of time, then push into the ground and return to the starting position.
FEEL: You should feel all of your major leg muscles working during this squat, as well as your core.
COMPENSATION: Don’t lean too far forward. Don’t bounce once you are at the bottom of your squat, hold that position.