SQUAT - Free Weights

TARGET MUSCLES:

• Quadriceps
• Adductors
• Gluteus

START POSITION:

• Place an empty bar onto a support rack and load the desired weights.
• Grip the bar at shoulder width or slightly wider.
• Position the body under the barbell,
• Keep elbows pointing outward and feet shoulder width apart.
• The bar should easily rest on the anterior deltoids and clavicle bones.
• Pointing the toes inward emphasizes gluteals in this exercise.
• A weight belt may be needed to stabilize the back muscles.

PROCEDURE:

• Descend slowly into a front squat.
• Knees should not move past the toes.
• Descend no more than a 90 degree knee angle.
• At bottom, exhale and push back up to the starting position.
• Repeat 12-15 times.