Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

SQUAT - Free Weights


  • Quadriceps
  • Adductors
  • Gluteus


  • 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.


  • 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.
For images, see Wikipedia

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