Body Parts
Total Body

Photo credits: Top, Steer Media; Step 1, James Michelfelder; Step 2, James Michelfelder.

Step-by-step instructions

1. Stand feet shoulder-width apart and toes slightly pointed out. Pick up the bar and keep a neutral, flat back. Lower into a squat, pushing your hips and butt back, until your hips and upper legs are parallel to the floor.
2. Push through your heels and begin pressing the bar up towards the ceiling. Fully extend your arms over your head and straighten your legs. Slowly bring the bar back to the starting position. That's one rep.