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BACK SQUAT

BACK SQUAT (sonogram style technical analysis with text below it)

STS OPERATOR'S MANUAL

MASTER CONTROL PANEL

STS INSTITUTE

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LEGS & BACK (Advanced/Spotters/Coaching Suggested)

Quadriceps Group/Adductor Group/Gluteus/Sacrospinalis

A Contra Indicated Exercise For A Beginner Over Age 25!
Anyone With A History Of Lower Back Or Knee Injury!
If you have weak legs use the alternate exercises Leg Extension and Leg Curl!

Put an empty bar onto a pair of support racks and load the required resistance onto it. Take a grip slightly wider than shoulder width. Position your body under the barbell, with the bar balanced and resting on the trapezius muscles behind your head. Step away from the support rack and place your feet at shoulder width or wider. Point your toes slightly outward. Holding your head erect, draw a 3/4 breath and tighten your spinal muscles. Descend slowly into a deep full squat. As soon as you reach the bottom, start to release your breath and explode back upward, pushing off the floor. Remember to keep your back muscles contracted during the entire exercise, and most importantly through the "sticking point," when the resistance is furthest away from your "center of gravity."

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