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Barbell Squat

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Purpose of Exercise:
TO BUILD MASS AND STRENGTH IN THE LEGS, ESPECIALLY THE THIGHS.
Full Squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps.

Execution:
With the barbell on a rack, step under it so that it rests across the back of your shoulders, hold on to the bar to balance it, raise up to lift it off the rack, and step away. The movement can be done with your feet flat on a low block support.
Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor.
From the point, push yourself back to the starting position using the thighs.

Note:
It is important to go below parallel in this movement, especially when you are just learning the exercise, so that you develop strength along the entire range of motion. If you don’t go low enough in the beginning, you could injre yourself later when using heavier weight. Foot position determines which are of the thighs you work the most while doing Squats: a wider stance works the inside of the thighs to a greater degree, while a narrower stance tends to work the outside more: toes turned out hits the inside of the thighs, toes turned in, the outside. The basic stance is usually feet shoulder width apart with toes turned just slightly out.

Warning:
Don’t allow your head to lean forward because it puts additional stress on the lower back and less on the thighs, where you really want it. Bodybuilders with long legs tend to have this problem more than those with short legs.

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