Primary Muscle Group(s): Back (Lower), Front Thighs, Gluteus Maximus (Butt)
Secondary Muscle Group(s): Hamstrings, Calves
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.
4. 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.
5. Slowly straighten your legs and return to the start position. Keep your head level at all times.
Other than the dead lift, the squat is probably the best exercise you can do to build power and muscle size. The squat uses most of the major muscle groups to move the weight and takes a tremendous amount of effort to do. This is why it is a pure muscle builder.
The primary muscle groups hit are the front thighs, lower back, and gluteal muscles. Secondary muscle groups include the hamstrings, and calves.
Form is vitally important for this exercise and this exercise must be executed in perfect style.
Keep the back straight at all times and keep your eyes looking straight ahead (never look down). If you want big and strong legs, you have to do squats.
Press play to view an instructional video on how to properly perform the squat.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.