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Exercise

Legs

 

Squat
Target: quads, glutes, hamstrings

The king of all leg exercises, this uses many different muscle groups and should be in every man's mass-building arsenal.

Squat
  • Rest the bar on the back of your shoulders, not your neck.
  • Grip the bar close to your shoulders, with elbows back and feet shoulder-width apart (toes turned out slightly).
  • Brace your core muscles and lift the bar off the rack.
  • Lower until your thighs are parallel to the floor, keeping your knees in line with your feet.
  • Push back up through your heels.
  • Look forward throughout and maintain a natural arch in your back.


 

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2 Comments

thanksfully, the model here seems to be doing squats properly. but there are tons of squat variations - see http://worldfitnessnetwork.com/2009/11/squat-variations/ .

By lean_muscle on 28 January, 2010, 12:54pm

thanksfully, the model here seems to be doing squats properly. but there are tons of squat variations - see http://worldfitnessnetwork.com/2009/11/squat-variations/ .

By lean_muscle on 28 January, 2010, 12:55pm

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Variation: Dumb-bell squat

If you struggle to maintain good form with a barbell, dumb-bells can help you to learn the move safely.
 

Variation: Jump squat

Add an explosive element to the squat to develop your fast-twitch muscle fibres - just remember to keep the weight light.
 

Variation: One-leg squat

This develops balance and co-ordination, as well as strengthening the muscles that stabilise your knees and ankles.
 
 

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