Tempo Barbell Squat

Start: Stand with your feet shoulderwidth apart and hold a barball across your upper back with an overhand grip. Pull your shoulders back so that the bar can rest comfortably on the shelf created by your shoulder blades. Brace your core.

Movement: Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Take 2 seconds to lower yourself, then take 2 seconds to return to the starting position. Drive your heels into the floor when you push yourself back up. Do not pause at the top or bottom.