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Back Squats

Main Muscle: Legs

Back Squats
Back Squats


·       Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar so that it rests comfortably on your shoulders.


·       Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the barbell with it resting on your shoulders, stand up tall and release it from the squat rack.


·       Take a small step backward and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.


·       Keeping your spine in a neutral position, continue to lower your body by moving your hips back and bending at your knees and waist until your upper legs are (nearly) parallel with the floor and your spine is at a 45-degree angle to the floor.


·       Your knees should extend slightly forward, with your chest and head up. Your knees should be directly over the front of your feet. At the bottom, pause and be sure you have a firm grip on the bar and a stable stance. Then gradually stand up, keeping the barbell steady on your shoulders and your back arched. Don’t bounce at the bottom to make standing easier. 

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