Stand with heels hip-width apart, heels elevated if necessary. Bend at the knees and hips and squat down slowly as low as possible while still maintaining tension and a straight back, then stand back up.

Barbell back squat: Grip bar with hands just outside your shoulders, placing the bar on the meaty part of your upper back. Squeeze your back and make sure the bar stays firm against your body, then un-rack. Step back and perform your squat. When you re-rack, make sure you hit the bar fully against the rack before lowering it into the J-hooks.

Goblet squat: grip kettlebell with both hands, keeping it close to your chest.