Bend your knees, dropping into a squat while keeping your back pinned ... as it requires holding the weight in the crook of your elbow. Research suggests that it engages your quads and back ...

Alternate which elbow you lower first ... width apart and arms bent with hands at chest level. Bend knees and come into a full squat. Jump up as explosively as you can, reaching for the ceiling.

One thing you can do to put yourself in a better position to excel in the back squat is to train the most important support ...

Land quietly back into a squat. This makes for one rep ... Pull your abs in, and jump your feet to the right bringing your knees toward your right elbow. Your torso will twist to the right.

Relax in this position for two or three seconds, then descend a bit deeper and drive your knees out with your elbows once more. For most men, this small elbow maneuver will simplify squatting ...

Lower, then repeat with your left knee and right elbow. Place your left foot two feet from your right and lower into a squat, hold for three seconds, then jump as high as you can, extending both ...