How To: Tone legs with a barbell squat exercise

Find out how to tone your legs with help from Men's Health. In this video, learn the "barbell squat" exercise, which will work your lower body and core muscles. It's a great leg workout.

Place a bar-bell at chest height in a squat rack. Grab the bar with an overhand grip slightly wider than shoulder-width and rest it across the back of your shoulders. Lift the bar off the rack and step back keeping your back naturally arched, bend at the hips and knees to slowly squat as low as you can comfortably go. Push yourself back up to the standing position. Inhale as you descend and exhale as you return to the starting position.

We recommend that you wear flat shoes and get used to the bar without padding the neck area. As using a large pad on your neck can cause the bar to sit too high and wearing large sport trainers can cause you to lean forward.

This exercise will work your lower body and core and increase the amount of positive natural hormones in your body, which are responsible for muscle growth. The squat should be the staple of any exercise routine regardless of your gym experience and goals.