| Purpose: Develop the quadriceps, glutes and lower back muscles. Secondary stress is placed on the hamstrings and upper back. A good set of squats show you what focus, intensity and pain really mean. Intense squatting will do wonders for overall development.
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| Equipment variations: Power Rack (Squat Rack), smith machine or dumbbells. |
| Starting position: Squatting in front of a mirror will allow you to perfect your form. Position the barbell (on the smith machine) about one to two inches below your shoulders. Allow the bar to rest in a comfortable position across your upper back and trapezious.
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| Performance: Look straight ahead and arch your back slightly. Your feet should be a few inches in front of the barbell (as opposed to directly under the barbell). Place your feet slightly wider than shoulder width apart. Point your toes out slightly in a comfortable position. Keep your back tight and your torso upright throughout the exercise. Slowly lower yourself all the way down until your thighs are below parallel to the floor. Try to keep your knees in line with your toes. Do not bounce at the bottom of the movement. Reverse the direction and travel upward. Repeat. |
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