The Squat

Squats must be performed if you want to build large, powerful legs. The following instruction, illustration and squat technique will help you.

Position

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.

3. The bar should be resting comfortably across your trapezius muscle.

Execution

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times. Here's a quick video to show you how the squat should be completed - click here.