Back Squat

Muscles worked: Quadriceps, calfs, glutes, abs, lower back

Instructions:

1) place the bar at the back of your upper traps
2) get a close grip on the bar near to your torso
3) place your feet slightly wider than shoulder width, and toes pointing slightly outward 
4) squat down to parallel making sure that you back is straight, and your facing forward
5) keeping your hip outward
6) drive back up to your starting position by pushing down on your heels