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| Barbell Squat |
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Main Muscle Group : Upper Legs
Detailed Muscle Group : Hamstrings
Other Muscle Groups : Lower Legs , Glutes
Type : Strength
Mechanics : Compound Equipment : Barbell
Difficulty : Beginner
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| How To Perform Exercise |
Targeted Muscle Group |
The barbell squat is used for building muscle mass, strengthening up the quads and is one of the main power exercises.
Steps :
1.) To begin this exercise, set up a bar with the amount of weight that you would like to perform on a squat rack.
2.) Lift the bar off of the rack and position the weight so that it is rested upon your traps.
3.) Keeping your head upward and looking forward, slightly bend at your knees and push back your hips then lower your body slowly to the floor.
4.) Slowly lower your body until your quads are parallel to the ground then hold for a count feeling a stretch in your muscles.
5.) Return back up to the starting position and repeat for as many reps and sets as desired.
Tips :
1.) We recommend using a squat rack to help you when performing this exercise unless you are going to perform the squat with a very low weight.
2.) By keeping your head looking forward and slightly upward, it will help you prevent from arching your back.
3.) Tightening your abs will help take any pressure off of your back.
3.) Before you start using a heavy weight, make sure your back is strong enough to handle the pressure. Perform dead lifts and supermans.
4.) It is important to make sure that you are strong enough and your back is able to handle enough pressure from the weight rested upon your body.
5.) Perform deadlifts and superman exercises to help strengthen your body for this exercise.
6.) If you feel any pain or discomfort when performing the squat exercise, stop doing them immediately to prevent any further injury.
7.) Remember to breathe and prevent from locking your knees as you could possibly pass out from blood rush.
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