EXERCISE PROFILE
- MAIN MUSCLES: Quads
- SECONDARY MUSCLES:
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Barbell
- EXPERIENCE LEVEL: Beginner Mid-level
EXERCISE INSTRUCTION
- Sit under the barbell by placing it on the front delta and holding it with your hands. Stand with the barbell, arching your back and lifting your head up. With the toes turned forward so they are parallel to each other, shift the centre of gravity to the heel.
- Sit down slowly, bringing your centre of gravity through your heel so that your knees do not extend beyond the toe line. Without sitting at the bottom point, with a powerful push, return the body to its original position, leaving the knees very slightly bent.
- It is very important not to round your back or lean forward while doing squats. The centre of gravity should not be shifted to the toe, as this will lead to loss of balance.
- The legs should be set wide enough, because otherwise it will be simply impossible to anatomically perform squats with a barbell on the chest.
- The knees should not be spread or brought together; their range of motion should be constant throughout the exercise.
- The bar should not be pressed against your neck, as this will interfere with your breathing, and you should not knock your breath in any exercise.