Squat & Good-Morning

1. Stand with your feet shoulder-width apart.

2. If using a barbell, position it comfortably across your upper back and hold it in place with an overhand grip.

3. Engage your core, keep your back straight, and place your hands behind your head or on the back of your neck if performing the bodyweight version.

4. Initiate the movement by bending at the hips, pushing your bottom back as if you are trying to close a door with your behind. Keep your back straight and maintain a slight bend in your knees.

5. Lower your torso until it’s almost parallel to the floor (as shown in the second and third images), or as low as your flexibility allows without rounding your back.

6. Pause at the bottom of the movement, then raise your torso back up to the starting position.

7. From the standing position, proceed to lower yourself into a squat, bending at the knees and dropping your hips down (as shown in the fourth and fifth images) while keeping your weight on your heels and your back straight.

8. Press through your heels to return to the starting position.

9. Repeat for the desired number of repetitions.

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Ensure to perform the exercise with control and good form to minimize the risk of injury. If you are new to this exercise or are using weight, it may be helpful to have a spotter and to start with lighter weights to perfect your form.