12, 10, 8
Place the barbell across your back, resting it above your shoulder blades. Sit into a squat without pushing your knees forwards – imagine sitting on a chair behind you. Lean forwards slightly at the torso to balance the weight. Don’t bounce the weight back up, but push through your legs as you stand. Keep your abs tensed as you lower, and exhale as you return to the start, where you should squeeze your quads for one second.