Squat
Exercise Profile
Main muscle group: Quads
econdary muscle: Calves, Gluts, Hamstring, Lower back
Exercise type: Strength
Equipment required: Barbell
Mechanics: Compound
Exercise Instructions
1. The squat is the king of all exercises, working over 256 muscles in one movement! Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
2. Stand under the bar with your feet at about shoulder width apart.
3. Position the bar so that it is resting on the muscles on the top of your back, not on the back comfortable. If it doesn’t, try adding some padding to the bar.
4. Now take your hands over the back and grip the bar with a wide grip for stability.
5. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
6. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
7. Take a small step back and stabilize yourself.
8. Keeping your eyes facing forward slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
9. Squat down until your then slowly raise your back up by pushing through your heels.
10. Do not lock the knees out when you stand up, and then repeat the movement.
Exercise Tips:
The are many mistakes that can be made when squatting, so it’s important that you have your technique down before you attempt squatting heavy weights. If you are squatting correctly, you should not feel pain in your lower back. Lower back pain is usually a sign that you are not using correct form and/or your core is weak.