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Squat

 
(9 user ratings)     views   views: 108892

 
Classification
Type basic
Mechanics compound
Direction push
Equipment barbell
Additional Equipment (rack)
x Rate Squat
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp barbell with wide overhand grip and place it on back of shoulders. When using rack, dismount barbell from rack. Stand upright with feet about shoulderwide apart.

Execution

Bend knees and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat.

Variations / Comments

Look ahead throughout motion. Keep weight on heels. Let knees point in same direction as feet.

Barbell Squat Starting Position Starting Position
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Barbell Squat Ending Position Ending Position

Muscles

Target Quadriceps
Synergist Gluteus Maximus | Hip Adductors | Soleus
Stabilizers Erector Spinae | Rectus Abdominis | Obliques | Hamstrings | Gastrocnemius
Barbell Squat Muscles Front
Front
Barbell Squat Muscles Rear
Rear
High End Visualizations
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