Exercise The Right Way - The Back Squat

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the back squat.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Grasp the bar with a closed pronated grip.
Step under the bar and position the feet parallel to each other.
Place the bar in a balanced position on the upper back and shoulders.
Hold the chest up and out.
Pull the scapulae toward each other.
Tilt the head slightly up.
Extend the knees and hips to lift the bar.
Take one or two steps.
Place the feet shoulder width apart, even with each other with the toes pointed slightly outward.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the hips and knees to slowly flex.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep flexing the hips and knees until the thighs are parallel to the floor.

UPWARD MOVEMENT

Extend the hips and knees at the same rate.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep extending the hips and knees to return to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

---

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Building a Better Home Gym

If you're looking to get fit and into shape, home... Read More

Exercise The Right Way - The Barbell Bent-Over Row

Other articles in this series looked at a number of... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

?Bodybuilding Sins? That Cause Back Pain and Missed Workouts

It's one thing for someone who sits at a computer... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Balance Is Key To The Optimum Physique

As Purposeful Primitives we understand the need practice two distinct... Read More

Muscle Building Workouts at Home!

Most people make an excuse that they don't have time... Read More

Exercise The Right Way - Barbell Shrugs

Other articles in this series looked at a number of... Read More

NO2 Muscle Enhancing Hemodialator

Whenever I go to the gym and tell a friend... Read More

3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

How to Gain Weight and Build More Muscle!

For many thin guys around the world, gaining weight without... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Muscle and Fitness -- The First Key To Achieving Your Goals

Lets discuss what I term as Muscle and Fitness --... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is... Read More

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting... Read More

Beach Body Abs

With the return of warm weather in the spring, thoughts... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

What Is Strength Training?

Traditional strength training consists of performing one to three (or... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5

Welcome to article number five in our 5-part series "Bodybuilding... Read More