The Squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Our example is shown using the SMR1000 Squat Rack.
START by setting your barbell on the lift-offs so that you can bend your knees slightly and step under it to set it on your shoulders. Position yourself under the bar so that it rests on the back of your shoulders and trapezius, not your neck. Hold the bar with a wide overhand grip. Straighten your legs to lift it off the rack, step forward and set your feet shoulder width apart with your knees slightly bent and your lower back in its natural arched position.
Initiating the downward movement at the hips, not the knees, lower yourself as though sitting on a chair behind you. Stop when the tops of your thighs are parallel to the floor, pause, then push back up tot he starting position. Your knees should stay in line with your feet throughout the movement - they shouldn't splay out or pinch in.
Variations of this exercise include:
