The Squat

The Squat will exercise your Quadriceps, Hamstrings, Buttocks and your Lower Back. It can be performed with either the barbell or with a machine.

This exercise should always be performed with a rack or machine.

1. The bar should be set on the rack just above shoulder level place the bar across the back of the shoulders.
2. Grasp the bar firmly in both hands pushing first with your legs and then when you have motion straighten your body.
3. Move away from the rack and place your feet about a shoulder width apart always keep your back and head straight.
4. Move to position two by bending the knees try to sit back on your hips remember to keep the back straight the backs of your upper legs will come into contact with your calves. Inhale through your nose during the downward movement.
5. Exhale through the mouth and push upwards you should feel the weight through the heels of your feet if you are in the correct position.