A gym exercise which is great for strength training.
Targets: Lower body – legs, butt, back, arms
Equipment: Free weights
Equipment Setup
Use a barbell rack at just below shoulder level. Get the barbell on your shoulders by doing a small squat. Stand with feet slightly wider than hip distance apart and rest the bar comfortably on your shoulders. Your feet should be slightly infront of the bar so that it feels like your weight is going through your heels. Take the weight onto your shoulders and step away from the rack.
Action
Slowly lower your body as if to sit in a chair with your hips going backward and not just down. Keep your weight over the heels of your foot. At the lowest point, your knees should form a 90 degree angle. Once complete, start to stand up, squeezing your glutes tight and pushing your hips forward as you rise. Repeat.
Exercise Tips
- Use a rack
- Sit back like you would into a chair
- Keep your feet parallel and facing forwards; not pointing outwards
- Put your weight through your heels; not toes
- Squat down to a 90 degrees angle with your knees before you stand up
- Concentrate on sticking your hips out behind you
- Move slowly and keep your back straight
- Breathe out on the way up and in on the way down. Avoid holding your breath.
- Avoid going less than 90 degrees
- Avoid letting your knees go over the vertical line of your toes
- Avoid slouching or rounding your back
Muscles Used
Primary Muscle: Quadriceps (Quads)
Secondary Muscle: Hamstrings, Gluteus Maximus
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