Squats

• Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar 
• Keep back and head straight, feet should be spaced at shoulder width 
• The bar should be resting comfortably across trapezius muscle
• In a slow controlled movement, squat down as though to sit on a bench - remember not to bounce at the bottom of the movement
• Slowly straighten legs and return to the start position keeping head level at all times