Stand with feet slightly wider than shoulder-width apart, while standing as tall as you can.

Grab a weight plate and hold it out in front of your body with arms straight out. Keep your core tight and stand with a natural arch in your back.

Now, push hips back and bend knees down into a squat as far as you can. Hold for a few moments and bring yourself back up to the starting position.

Диаграмата показва най-натоварваните мускули при това упражнение.