The back squat should be top priority lift in almost every workout program. It exercises the muscles of the core and the legs which are two of the biggest muscle groups. Doing this exercise will burn lots of calories and build a strong base for your body.
The back squat involves holding a weighted barbell across your upper back. It should sit on your trapezoid muscles which will act as a pad for the bar. To start the squat your hips should move backwards to shift the weight into your heels. As you sit down into the squat keep your chest pointed out ward by squeezing your abs and looking forward. Your hips should dip below your knees to reach the full range of motion. Keep your knees behind your toes. That will keep the weight in your heels which will force your glute muscles to handle most of the weight.