Barbell front chest squat

Start by standing with your feet shoulder-width apart, toes slightly turned out. Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. Lower until your thighs are parallel to the ground, or as low as you can comfortably go. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.