April 4, 2003 - by


The squat is the most important strengthening exercise for the lower body. When
full range of motion is utilized it is excellent for creating even development between the
quadriceps and the hamstrings.

  • Starting Position
    – bar rests on traps, just below back of neck
    – feet slightly wider than shoulders and slightly pointed outward
    – chest tall, back flat, shoulder back

  • Squatting Motion
    – lower bar by bending hips and knees
    – keep tight position: chest up, back flat and pushing knees outward
    – bar is lowered until thighs are parallel to the ground
    – once parallel, push the bar upward, extending hips and knees
    – feet flat throughout movement, holding tight position
    – do not round back or lean forward unto toes

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