Squats with a bar

The proper placement for the high bar and low bar squats is important when starting these moves. For the high bar you will use your trapezoid muscles as a "shelf" to hold the bar. The low bar is a few inches lower. Make sure your feet are shoulder width apart when you place the bar. You want to brace your core and then squat down. Keep your knees from caving inward and your shoulders down away from your ears. If your goal is to gain muscle you need to go until you can't go anymore. So if you can do 15 squats as a set. Rest and then do 15 more.