Put a bar on a rack and stand so that the bar rests across your upper back, feet hip-width apart and legs straight (not locked). Hold the bar overhand, hands a little more than hip-width apart. Lift the bar.

Contract your abs as you drop your tailbone toward the floor. Keeping body weight over your heels, bend knees and lower hips until your thighs are almost parallel to the floor. Straighten your legs; do reps. Strengthens quadriceps, hamstrings and buttocks. Starting weight: 45-65 pounds. (As you add weight, consider wearing a weight belt to protect your back.)