in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Place a barbell on a rack and load it with weights according to your preference. The barbell should be at a height that’s appropriate with yours.
Place a flat bench or a box inside the rack. Only use this to set your hips back and measure the depth.
Step under the barbell and place the handle across the back of your shoulders.
Hold the barbell with both hands on your sides.
Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.
Step away from the rack and stand up straight with your feet shoulder-width away from each other. Your toes must be pointing out, head up, and back straight. This is your starting position.
Slowly lower the barbell by bending your hips and knees at the same time as you inhale. Continue to descend until your hips touch the box or bench. Your knees must be bent at 90 degrees with your knees not beyond your toes once you’re at the bottom. Keep your back straight and head up as you descend.
Pause for a moment then slowly raise the barbell by extending your knees and hips at the same time. Exhale as you do this. Continue until you’re back to your starting position.
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