1. Set up the barbell on a squat rack at about chest height. Approach the bar, stand with your feet shoulder-width apart and toes pointing slightly outward, and position yourself under the bar so that it rests on your upper traps.

2. Grasp the bar with your hands wider than shoulder-width apart and lift it off the rack. Step back and get into position, with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

3. Keeping your core tight and your back straight, lower your body down by bending your knees and hips, as if you’re sitting back into a chair. Lower until your thighs are parallel to the ground, or as close to parallel as you can comfortably go.

4. Drive through your heels and push your hips forward as you return to the starting position.

1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.

2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.

3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.

4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.