I don't really do too much ab work, so I like standing DB presses, since it makes mine tense up. Also, you work more muscles if you do them standing. Just try to keep your back straight, not like if you're fixing to fall backwards. As far as the squats, stick your butt out throughout the whole movement. And as far as the bar hurting, that goes away after a few WOs. You can also try split/Bulgarian squats with dumbells to work the inside of your leg more.

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