barbell squat (on knees)

Instructions

1. 1

   Step 1: Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward.

2. 2

   Step 2: Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart.

3. 3

   Step 3: Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight.

4. 4

   Step 4: Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.

5. 5

   Step 5: Pause for a moment at the bottom, then push through your heels to return to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions.