SQUATS

YOU'LL NEED: A barbell and squat rack MUSCLES EXERCISED:Quads, gluteals, hamstrings, erector spinae, and abdominals Click on the image to see a quicktime video clip of the exercise.

Exercise Technique

1. Make sure you have a spotter!
2. In a standing position. Place the barbell across the top of the scapulas and maintain a shoulder width stance and grip.
3. Keeping the heels in contact with the floor and eyes forward, lower to the bottom position (thighs parallel with floor) avoiding excessive forward lean.
4. Without stopping at the bottom position, drive up to the starting postion. Do not bounce or jerk out of the bottom position.
5. Wearing a weight belt on heavier sets and max attempts is recommended. Also holding your breath during the entire movement should be avoided, air should be released during the halfway point on the ascent.