Front Squat

Muscles worked: Quadriceps, glutes, hamstrings, abs, shoulders, calves

Instructions:

1) Place the bar/PVC pipe on your chest and shoulders with a loose grip
2) Keeping your elbows pointing forward 
3) Make sure the bar is in a "racked" position at all times
4) Slowly start to descend into a squat position and hit good depth
5) Making sure that your chest is high and that your elbows do not point down
6) Rise back up with a full lockout and repeat the exercise