Quads - Squats

Start

Middle

Finish

Overview

Training Steps

1. Using a squat rack place the bar slightly lower then shoulder height.
2. Step under the bar and slowly straighten your legs till the bar rests on your rear shoulders. Note that some people may like to use either a towel or padding between the bar and your shoulders.
3. Standing upright, hold the bar with your hands for balance and take the pressure of the bar onto your shoulders.
4. Step back away from the rack.
   Place your feet slightly wider then shoulder width; keep your head up and chest out.
5. Slowly bend your knees lowering yourself.
6. Make sure that you keep the bar in approximate line with your feet while lowering yourself.
7. Once you have reached the point where your thighs are slightly lower then parallel to the ground, begin to push the weight back up.
8. Maintain the tension in your legs, keeping your head up, chest our and back straight while returning to the starting position.
   

Training Tips

• Vary your stance to target different sections of your thighs:
  • Wider stance – focuses on the inner thigh
  • Narrow stance – focuses on your outer thighs
• You can vary the type of workout you achieve by differing methods:
  • Light weight – deep squat which will focus on your glutes and the length of your thighs
  • Heavy weight – partial squat, focusing on the mass of your thighs.
• You can also choose to use the smith machine or other squat machines to do squats. The purpose of these machines is for greater isolation of your thighs by taking pressure off other areas suck as your lower back and knees. They can also help maintain good form by restricting your movement which can be helpful when doing high reps.