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Squats Exercise: To build mass
and strength in the legs muscles, especially the thighs. Full squats
exercise are one of the traditional mass-building exercises for legs
muscles and the entire lower body but are primarily for developing all
four heads of the quadriceps. 1)
With the barbell on a rack, step under it so that it rests across the
back of your shoulders, hold on to the bar to balance it, raise up to
lift it off the rack, and step away.
2) The squats exercise can be done with
your feet flat on the floor or your heels resting on a low block for
support. 3) Keeping your head up
and back straight, bend your knees and lower yourself until your thighs
are just below than parallel to the floor when performing the squats
exercise. 4) Push yourself back
up to the starting position of squats exercise.
It is important to go below parallel in
squats movement, especially when you are just learning the squats
exercise, so that you develop strength along the entire range of motion.
If you don't go low enough in the beginning, you could injure yourself
later when using heavier weight.
Foot position to some extent determines
which area of the thighs you work the most while doing squats: A wider
stance works the inside of the thighs to a greater degree, while a
narrower stance tends to work the outside more; toes turned out hits the
inside of the thighs. The basic stance for greatest power is usually
feet shoulder-width apart, with toes turned just slightly out.
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