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Squats


Squat exercise involve large part of muscular system. You must be careful when doing this exercise. Try using weight that suit with you, to heavy will injure your muslce. To perform exercise, place a barbell on a squat rack. Duck under the bar and position it across your shoulders on the trapezius, slighly above the posterior part of the deltoids. Grasp the bar using grip width appropriate to your body type and pull your elbows to the rear

  • Inhale, slightly arch your back by rotating your pelvis foward.
  • Look straight ahead and lift the bar off the rack
  • Move back a step or two from th rack and set your feet shoulder width apart, keeping your toes pointed forward or slightly angled forward
  • Slowly bend your knees and squat down your back slightly bent forward
  • To avoid injury, keep your back straight
  • Once your thighs are paralel to the floor, extend your legs and straighten your torso to return to the starting poing.
  • Exhale when complete the movement

This exercise will affect quadriceps, gluteals, adductors, spiral erectors, abdominals and hamstring.

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