Classification
| type | basic |
| mechanics | compound |
| direction | pull |
| equipment | barbell |
| additional equipment | (rack) |
Instructions
preparation
Grasp barbell (maybe from rack) with wide mixed grip and stand upright. Keep arms straight and hold barbell in front of thighs.execution
Bend knees and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat.variations / comments
Keep barbell close to body. Maintain permanent muscular tension and keep looking forward. For complete range of motion lower barbell down to floor.
starting position
ending position
Muscles
| target | Gluteus Maximus |
| synergist | Quadriceps | Hip Adductors | Soleus |
| stabilizers | Trapezius, Middle | Trapezius, Upper | Rhomboids | Erector Spinae | Rectus Abdominis | Obliques | Hamstrings | Gastrocnemius |
front
rear
Comments
"Ths is one of the best exercises you can do, provided you are cautious and maintain good form. "
