Primary Muscle : Quads
Secondary Muscles : Hamstrings, Lower Back, Glutes
Equipment Needed : Squat Rack, Barbell
Mechanics Type : Compound
Proper Technique :
Enter the squat rack and set the pins so you can easily us - bar rack. You also need to ensure that the safety catches are in place, if they reach the failure and can not lift the weight of the bottom position. Space your feet slightly wider than shoulder width apart with your toes pointing slightly outward and support bar on traps and lower back shoulders. Grasp the bar with your hands spaced evenly and remove the pin bar. Keep your head up and abs tight, step back. Make sure you are in a safe position with the bar balanced and with a solid. Movement starts bending your knees and squatting on the floor. As you squat make sure the head is up, the abdominal muscles are tight and lower back arched. Continue until your thighs are at least parallel to the floor. Once you reach the bottom , drive the weight back until you are in a standing position. Continue until you have completed the desired number of repetitions and then accumulate the bar.
Tips:
Squats are a movement of great power and it is important to use good form at any time. If you get careless with pulse or twisting and pulling around you will be a high risk of injury. Make sure that your abs are tight at any time and your head is up. Lower back should also be arched throughout the year instead of rounded. When you reach the standing position, not lock your knees, and that accentuate the joints. I would not recommend taking this exercise to failure, as it could easily hurt. You simply continue the exercise until a repeat before the failure, and then to rack the bar. You should start with very light weights until you get a good feel for the lift and can run with perfect form.
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