Often crowned the king of lower body exercises, the barbell back squat is a compound exercise which can be used to build significant size and strength in your lower body and core. It's also move which burns a lot of calories and gets your heart rate up, especially for an exercise which isn't cardio!

1. Place the bar on the rack just below shoulder level, before stepping under with the bar resting it on your back.
2. Gripping with both hands either side, lift the bar off the rack by pushing towards the ceiling with your legs and straightening up your body.
3. Step back from the power rack and position your legs roughly shoulder width apart, toes pointing slightly outwards.
4. From standing position, lower the bar by squatting down until roughly parallel before pushing through the floor with your heels, straightening your legs to return to starting position. Focus on controlling the movement on your way down and up.
5. Repeat for however many reps required.

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