EXERCISE PROFILE
- MAIN MUSCLES: Quads
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Barbell
- EXPERIENCE LEVEL: Beginner Mid-level
EXERCISE INSTRUCTION
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out.
- Keep your head up at all times and maintain a straight back.
- This will be your starting position.
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up.
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90°.
- Inhale as you perform this portion of the movement.
- If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front.
- If your knees are past that imaginary line then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.