Profile: Compound
exercise for the quadriceps. Only attempt this exercise if your back is injury
free
Suitability: Intermediate / Advanced
Target Muscles: Quadriceps, Glutes,
Thighs
Equipment: Barbell,
Power cage or Squat Rack to rack the bar, Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals. Stand facing a mirror so you can observe your technique
Position the bar in the squat rack in
line with your collar bones
Take a one hand wider than shoulder
length grip on the bar
Keep your back flat, step under the
bar and rest it on your upper back/shoulders.
Lift the bar from the squat rack and
step backwards so you are in line with the safety bars
Steady the weight and take a sholder
width stance with your toes turned out
Inhale whilst bending your knees and
lowering yourself until your legs are at a 90 degree angle with the floor
Exhale whilst driving up through your
shins and thighs extending your knees until straight Ensure your back is flat
at all times and your knees do not go further forward than your toes
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