- Squats are the single best bodybuilding movement.
- Extremely good for the lower body, especially the quadriceps,
buttocks, lower back, and hamstrings.
Squats are also highly anabolic because they intensely stress
the entire cardiovascular system. They improve your metabolism.
- Get under the bar placing the middle across your shoulders
with your head in front of the bar.
- Hold the bar near the plates to balance it.
- After straightening and lifting the weight off the rack, step
back a foot or two.
- With your feet slightly wider than shoulder length and your
toes angled outward, tense your back to keep your torso straight.
- Let your eyes focus on one spot about head level so that you
keep your head up as you do your reps.
- Keep your torso as straight as possible.
- Slowly bend your legs and lower your body so that your knees
travel forward over your toes.
- A full squat position is reached when your upper legs are
parallel with the floor.
- Without bouncing, slowly push up to starting position.
- Remember to keep your head up and your torso as straight as
possible. Don't let your upper body lean forward or you will
strain your lower back.
- To help with balance, you can put a 2 X 4 inch board under
your heels. For comfort, many bodybuilders use a pad around
the bar. Also, to reinforce your lower back and prevent injuries
to the abs or back, some bodybuilders wear a tightly clenched
- This is one of the best exercises for building terrific back
muscles and all-over body power.
- Stress is directly placed on the spinal erectors, buttocks,
quadriceps, forearm flexors, and trapezius muscles. Secodary
groups stressed are the back and hamstrings.
- Load up a barbell with heavy weight lying on the gym floor.
- Take a shoulder-width grip on the bar and with toes pointing
straight ahead and shins touching the bar, set your feet shoulder
- Keeping your arms straight, flatten your back and dip your
hips to correctly assume the pulling position where your shoulders
are above the level of your hips and your hips are above the
level of your knees.
- Straighten your legs and extend your torso to lift the barbell
from the floor to your upper thighs.
- You should be standing erect with the bar across your upper
thighs and your arms extended down at your sides.
- Slowly reverse the movement along the same arc and return
the barbell to the floor.
- You should wear a lifting belt with heavy weight. You can
reinforce your grip on the bar with lifting straps. You can
also reverse your grip on the bar (holding one palm inward and
one palm outward). Or you can use a heavy pair of dumbbells.
- You can also do this with stiff legs... but be sure not to
use really heavy weight.
* Tidak sesuai bagi beginer
- Hack Squats
- After your thigh foundation is developed, hack squats can
really add some width to your thighs.
- Perform hacks while your back is lying against an angled platform
with the weight stacked on top or the sides.
- Extend your legs to the starting position. Slowly lower the
weight so that your legs make a right angle. Hold the position
for a moment and without bouncing push the weight back up.
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