Jefferson squat

Place a bar with small discs on the floor and stand in the middle, putting one foot in front and one foot behind it, as a 90º angle. Open the bar a little diagonally, lower your hip and take the bar. The hand on the side of the foot behind the bar is facing forward and vice versa. Go up with your trunk straight, taking care that the bar does not hurt, come down and repeat slowly.

Chin squat

Stand in a traditional squat position, only now you’ll be holding a bar with both hands, with the midpoint resting on the bottom of your neck. Open your chest, lower as much as you can (your knees are always facing the tips), arch slightly to bring out your buttocks and slowly rise.