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. Take a grip at shoulder width or slightly wider.
Position your body under the barbell, with elbows rotated forward and
pointing out. The bar should rest on your anterior deltoids and
clavicle bones, needing little strength to support. Step away from
the rack and place your feet shoulder width or wider. Point your toes
outward. Hold your head erect. Take a 3/4 breath and tighten your
back muscles. Descend slowly into a deep front squat. As soon as you
reach the bottom, start to release your breath and explode back
upward. Keep your back muscles contracted, and your elbows up during
the entire exercise, most importantly in the "sticking point," when
the resistance is furthest away from your "center of gravity."
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Quadriceps Group/Adductor Group/Gluteus/Sacrospinalis